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Friday, 25 July 2014 (1200)

July 25, 2014

Unfortunately, none of the instructor’s will be at HQ today. So it is up to you to do a WOD of your own. If you are really wanting to get in a good work out before the weekend, I would suggest doing what the morning class posts, or doing your own workout in the gym or the garage. The main crossfit website is also a good reference for WOD: http://www.crossfit.com/

See you all on Monday!

Thursday, 24 July 2014 (1200)

July 24, 2014

W/U:
Run a lap
Stretch/Cals
3 RDS:
10 Alternating Lunges
10 Pushups
10 Pullups

WOD 1: 3-3-3-3-3-3
Backsquat (~75% of 1 RM)

WOD 2: 21-15-9
L-Hang Pull-ups
KB Snatch (Alt Arms each rep)
Power Clean (135/95)

Thursday 0730 Change!

July 24, 2014

Same W/U. In honor of Barbara’s B-Day we’ll do…Barbara.

Today we meet Barbara. 5 grueling rounds of 20- Pull-Ups, 30 Push-Ups, 40 Sit-Ups and 50 Squats. We’ll do 3 rounds but if you feel amped keep going!

Thursday, 24 July 14

July 24, 2014

W/U:
Lap/Cals/Stretch
3 Rds
10 PVC pass Thrus
12 Ball slams
15 Lunges

Fun One!
WOD
“Helen”

Three rounds for time:
Run 400 meters
1 1/2 pood Kettlebell X 21 swings (or 55 pound dumbbell swing)
12 Pull-ups

Wednesday, 23 July 2014 (1200)

July 23, 2014

W/U:
Run lap around garage
Stretch/Cals
Row 500M
50 ABMAT Situps

WOD: 5 RFT
10 Deadlifts (225/165)
20 wall-ball shots (20/12)

Tuesday, 22 July 2014 (1200)

July 22, 2014

W/U:
Run a lap around garage
Stretch/Cals
2 rds:
7 Jumping Pullups
14 Jumping Squats
21 Situps

WOD: FT
“Cash-In” 60 Sec. Plank Hold
15 Weighted Step-Ups (95/55)
Up and Back Sled-Push
15 Weighted Step-Ups (95/55)
40 Leg Raises
15 Weighted Step-Ups (95/55)
30 Burpees
15 Weighted Step-Ups (95/55)
20 Power Slam “Battle Ropes”
15 Weighted Step-Ups (95/55)
“Cash-Out” 60 Sec. Plank Hold

Tuesday 22 July 2014 (0715)

July 22, 2014

I’ll be INSIDE tomorrow to do a quick workout before departing for VA to work offsite. Feel free to join me inside or do this one out in the garage.

WOD:

Shoulder Press 3-3-3-3-3

Try to increase weight and find your 3 rep max. Then….

5 min handstand hold. Break up as necessary but every time you come off the wall you must remain in a squat, plank, or hollow – your choice.

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