Month: July 2013

WOD – 31st July 2013

Warm up 400 meter run 25 sit ups / 25 back extn Skills WOD – Tabata Tabata Burpees 1 minute rest Tabata Lateral hops 1 minute rest Tabata Double unders   After bash Your choice

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WOD – 30th July 2013

Warm up CrossFit Warm up   Skills Hang clean / Push jerk WOD – 7 rounds of 7 Hang clean – 135/ 95lbs 7 Push Jerk – 135 /95lbs After bash 3 minute plank hold Full body stretch

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WOD – 29th July 2013

Warm up 3 rounds of 50 singles 5 Push ups 10 Squats Skills SDHP / OHS WOD – 5 Rounds of 10 Sumo Deadlift High Pull – 75/45lbs 10 Over Head squats – 75/45lbs After bash Mobility

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WOD – 27th July 2013

Warm up 5 rounds of 3 run 10 Samson stretch 10 Iron Cross 10 Scorpions Skills KBS   WOD – For 20 minutes Every even minute Double unders – Max effort Every odd minute KB Swings – 24/16kg – Max effort     After bash 3 minutes Primal squats

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WOD – 26th July 2013

Warm up CrossFit warm up   Skills Deadlift   WOD – 1 Deadlift 3-3-3-3-3-3   WOD – 2 21-15-9 reps of Deadlifts – 185/115 Toes to bar   After bash Stretch

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WOD – 24th July 2013

Warm up 3 rounds of 15 Squats 10 Push ups 5 Burpees Skills Power snatch WOD # 1 – CrossFit bench mark workout Randy 75 Power Snatches # 75/45 lbs WOD # 2 3 rounds of 50 Sit ups 50 Back extn 50 seconds Plank hold 1 minute rest

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WOD – 23rd July 2013

Warm up Dynamic warm up   Skills Push press WOD – 5 rounds of 10 Push press – 115/95lbs 10 Pull ups 10 Burpees After bash 10 mins work on Double Unders

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WOD – 22nd July 2013

Warm up 3 rounds of 3 run 10 Lunges 10 Sit ups 10 Back extn Skills Wall  ball   WOD AMRAP in 20 minutes 10 Push ups – HR 10 Box Jumps – 24/20” 10 Wall ball shots – 20/15lbs After Bash Flexibility

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