Month: July 2015

WOD – 1st August 2015

Warm up Dynamic Skill Hang power snatch WOD – for time 21-15-9 reps of Hang power snatch – 95/55lbs Burpees Ring dips   After bash 5 miutes of Plank work Mobility

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WOD – 31 July 2015

Warm up 5 minutes jump rope Barbell warm up Skills All WOD – CrossFit total (Bench Mark) 1RM Back squats 1RM Shoulder press 1RM Deadlift (Four attempts each) After bash Double unders Stretch

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WOD – 29th July 2015

Warm up Dynamic Skills Squat clean thruster WOD – 3 rounds for time 15 Squats clean thruster – 75/55lbs 25 Buprees After bash Stretch

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WOD – 28th July 2015

Warm up Dynamic Skills Knees to elbow WOD – For time 300 Single unders 25-20-15-10-5 reps of Knees to elbows 50-40-30-20-10 reps of Sit ups 600 Single unders After bash Stretch    

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WOD – 27th July 2015

Warm up 150 single unders Barbell warm up Skills Power clean WOD – Bench mark workout – “THE CHIEF” Max rounds in 3 minutes of: 135 pound Power cleans, 3 reps 6 Push-ups 9 Squats Rest 1 minute. Repeat for a total of 5 cycles. After bash Stretch

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WOD – 25th July 2015

Warm up3 rounds of100 single unders10 Lunges10 Push ups to Ham stretch10 Butt Bridge SkillsWall Walk WOD – 3 rounds 5 Wall walks10 Strict pull ups15 OH Lunges weighted – 25/15lbs20 Pike sit ups with Med ball – 14/10 After bashMobility    

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WOD- 24th July 2015

Warm up Dynamic warm up PVC Drills WOD – 5 rounds for time 75 Double unders 15 OHS – 95/55lbs After bash Work on Ring dips Hip mobility

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WOD – 22nd July 2015

Warm up Dynamic warm up Skills All WOD – Tabata this Double unders 1 min rest Pull ups 1 min rest Push ups 1 min rest Sit ups 1 min rest Back extn Tabata – 20 seconds ON, 10 Seconds OFF After bash Hand stand hold – 30 sec x 5 Stretch  

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WOD – 21st July 2015

Warm up 3 rounds of 50 J & J 10 Push ups 5 Burpees Skills All WOD – Team of two 2 rounds for time 30 Front squats – 95/55lbs 40 Box jump – 24/20” 50 KB Swings – 24/16kg 60 Wall Ball shots – 20/14” 70 Hollow rocks After bash Stretch

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