Wednesday

Skill:

Flexibility!!!

WOD:

10 Rounds for time

100 m Sprint

15 Strict Pull Ups

Tuesday August 20

Strength:

Bench Press

3 Rounds

7 Light

7 Medium 

7 Heavy

WOD:

1 Mile Run

Then 

3 Rounds for time

10 Ring Dips

10 Deadlift

2 Lengths Sled Pull

Monday August 19

Skill:

50 Turkish Get Ups

WOD:

20 Weighted Push Ups

250 m Row

20 Strict Pull Ups

250 m Row

20 Pistols

250 m Row

20 HSPU

250 m Row

20 Burpee Pull Ups

But that is over!

Friday August 16

AMRAP 20 min

10 Chest to Bar Push Ups

10 AB Roll Outs

10 Overhead Weighted Lunges (155/105)

Thursday August 15

I

Elizabeth

21 15 9

Cleans 

Ring Dips

Wednesday August 14

Stretch

WOD:

30 Double Unders

10 HSPU

25 Push Ups

30 Kettle Bell Swings

25 Push Ups

10 HSPU

30 Double Unders

Tuesday August 13

Warm Up:

20 HSPU

50 Pistols

Skill:

30 Hang Cleans at (225/155)

WOD:

3 Rounds

6 Lengths Sled Pulls

12 Squat Snatch (135/95)

Monday August 10

Strength:

Press 3 Rounds

7 Light

7 Medium

7 Heavy

WOD:

CINDY

This is one of CrossFit Center Pieces! A great benchmark to keep in check progress and feedback on how well training has paid off!

20 min AMRAP

5 Pull Ups

10 Push Ups

15 Squats

Something Fun will be altered for those of you who are at a high level! You know who you are! :-)

Friday August 9

Warm Up:

30 Jumping Lunges

1 Length Dragon Crawl

Skill:

Mobility

WOD:

12 min AMRAP

250 m Row

20 light Kettle Bell Swings (53/35)

2 Lengths Bear Crawl

Finish 30 Ring Rows

Thursday August 8

Warm Up:

1 mile run

Skill:

3 Rounds

300 m Row

30 Wall Ball (30/20)

30 Toes to Bar

30 Box Jumps (30/24)

WOD:

7 min of Max Burpees

Brett's record is 111 beat it!

Wednesday August 7

Warm Up:

100 Pull Ups

Lariza / Jim / James and a few others wear weighted vest

Skill:

EMOTM: for 14 min

Even: 10 Weighted Push Ups

Odd: 10 Weighted Lunges (55/45)

WOD:

50 - 40 - 30 - 20 - 10

Double Unders

Sit Ups

Tuesday August 6

50 Partner Bench Sit Ups

100 Push Ups

Strength:

3 Rounds of Front Squat

7 Light

7 Medium

7 Heavy

WOD:

5 K Run

Monday August 4

WOD:

Cinco 1

3 Rounds

5 Deadlifts (405/315)

5 Weighted Pistols (53/35) Left

5 Weighted Pistols (53/35) Right

Then

80' Hand Stand Walk

Cinco 2

3 Rounds

5 Deficit Hand Stand Push Ups

5 Muscle Ups

Then

90' Weight Lunges (185/135)

Here is the video:  http://youtu.be/YyUeUXorP6A