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Thursday, 31 July 14 (0730)

July 31, 2014

Looked do fun now we’ll give it a shot morning class!

It’s Kettlebell time! Come on out and swing the lead around!

Warmup:
jog to garage or two laps
mobility/calisthenics
3 rds – 10 squats, 10 pullups, 10 pushups
Kettlebell orientation

WOD: “30 on 30 in 30″ 30 minute time cap -
30 KB Swings
30 KB Goblet Squats
30 KB Push Press (15 each arm)
30 KB Lunges (Holding KB in clean position)
30 KB Cleans (15 each arm)
30 KB Situps
30 KB Snatches (15 each arm)
30 KB Russian Twists
30 KB Swings (Single arm hand release)
30 KB Sumo Deadlift High Pull

Run or row 200M after each exercise. Choose your weight wisely, this is a lot of reps. As always, we will scale weight/reps appropriate to physical capacity.

Thursday, 31 July 2014 (1200)

July 31, 2014

Back outside for more Guardian CrossFit fun!! Come on out and join us!

WOD: “All these dips are unBEARable”

20 Pullups Buy-In, then
5 rounds of -
3 Guardian Bear Complex (#135/95)
12 Ring Dips
20 Pullup Cash Out

A Guardian Bear Complex is a deadlift to clean to overhead, lower bar onto back and do a backsquat then back overhead. That is one rep. This is meant to be a short WOD – less than 10 minutes.

Wednesday, 30 July 2014 (1200)

July 30, 2014

It’s Kettlebell Wednesday!!!! Come on out and swing the lead around!

Warmup:
jog to garage or two laps
mobility/calisthenics
3 rds – 10 squats, 10 pullups, 10 pushups
Kettlebell orientation

WOD: “30 on 30 in 30″ 30 minute time cap -
30 KB Swings
30 KB Goblet Squats
30 KB Push Press (15 each arm)
30 KB Lunges (Holding KB in clean position)
30 KB Cleans (15 each arm)
30 KB Situps
30 KB Snatches (15 each arm)
30 KB Russian Twists
30 KB Swings (Single arm hand release)
30 KB Sumo Deadlift High Pull

Run or row 200M after each exercise. Choose your weight wisely, this is a lot of reps. As always, we will scale weight/reps appropriate to physical capacity.

Tuesday, 29 July 2014 (1200)

July 29, 2014

Heavy Day!! Come on out and get strong!!

Warmup:
jog to garage
mobility/calisthenics
3 rds – 10 PVC cleans, 10 PVC squats, 10 pushups

WOD: 3-3-2-2-1-1 Squat Cleans

Inbetween each round, complete 7 HSPU (or sub)

Tuesday, 29 July 14 (0730)

July 29, 2014

W/U:
Lap/Cals Stretch
3 Rds
10 PVC Pass Thru
12 Push Ups
15 Lunges

Stretch hamstrings really good for Dead Lifts!

WOD 1:
Deadlift 3-3-3-3-3 reps

WOD 2:
10 min EMOM
5 Dead Hang Pull Ups
3 Med Ball Cleans

Monday, 28 July 2014 (1200)

July 28, 2014

W/U:
Lap around garage
Cals/Stretch

500M Row
50 Double Unders
50 ABMAT Situps

WOD: Complete in 4 minutes
30 OH Walking Lunge (45/25 plate)
15 K2E
15 Burpees
10 Thrusters (115/75)

Rest 1 minute. If you finish early it’s extra rest time. Complete a total of 4 rounds. Restart with lunges each round.

Monday 28 July 2014 (0730)

July 28, 2014

The Ghost

6 rounds of:
1 minute of rowing
1 minute of burpees
1 minute of double-unders
1 minute rest

Try for as many reps as possible of EACH exercise, not just total score. Post separate totals of calories rowed, burpee reps and double-under reps completed to comments.

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