WOD | August 1, 2013

Skill/Strength:

Pistols 

25 each leg

WOD:

3 RFT (Rx+ 4RFT)

15 Box Jumps 24/20

20 Pull-ups

25 HR Push-ups

WOD | July 31, 2013

Skill/Strength:

Mobility (Legs/Shoulders)

WOD:

12 min AMRAP

3 Snatch Rx 115/75 Rx+ 135/95

6 Front Rack Lunge Step Rx 115/75 Rx+ 135/95

9 Burpees

Cash Out: Row 750m for time 

WOD | July 30, 2013

Skill/Strength:

Hang Snatch

WOD:

"Elizabeth"

21-15-9

Power Cleans 135/95

Ring Dips

Cash-Out: 100 V-Up, GHD or Back Extension

WOD | July 29, 2013

Skill/Strength:

Push Press

15 min to find 1RM

WOD:

15 min AMRAP

20 Wall Balls 20/14

25 DU

WOD | July 26, 2013

Skill/Strength:

Mobility 15 min

WOD:

100 Double Under

80 HR Push-ups

60 KB Russian Twister 53/35

40 Slam Balls 

20 CTB Pull-Ups

WOD | July 25, 2013

Skill/Strength:

Max Effort Pull-Ups  (Scaled is Ring Rows)

3 sets with 3 min rest between each set

WOD:

15 min cap

250 Air Squats for time

* 5 Burpees each time you stop 

Rx+ Add 20lb weight vest or 26lb Kettlebell

WOD | July 24, 2013

Skill/Strength:

Deadlift 

20 min to find 3RM

WOD:

20 min EMOM

4 DL 

2 C&J 

Rx 155/105 Rx+ 175/115

WOD | July 23, 2013

Skill/Strength:

Kipping KTE/TTB/PU/MU

WOD:

"Filthy Fifty"

50 Box Jumps 24/20

50 Jumping Pull-ups

50 KBS 53/35

50 Walking Lunges

50 KTE

50 Push Press 45/35

50 Back Extension/Superman

50 Wall Balls 20/14

50 Burpees

50 Double Unders 

WOD | July 22, 2013

Skill/Strength:

Snatch 

20 min to work up to 1RM (squat & power)

WOD:

"Isabel"

5 min cap

30 snatch 135/95

- rest 5 min -

Run 1 mile for time 

WOD | July 20, 2013

Skill/Strength:

Row 1000m for time/

Warm up skills in WOD 

WOD:

12 min AMRAP

7 Thrusters Rx 75/55 Rx+ 95/65

7 Snatch Rx 75/55 Rx+ 95/65

14 Slam Balls 

200m run 

WOD | July 19, 2013

Skill/Strength:

Power Clean

1-1-1-1-1-1-1

WOD:

Tabatas

Weighted Sit-ups w/ slam balls 

KB Oblique Crunch

Ring Push-ups

Jump Lunges

WOD | July 18, 2013

Skill/Strength:

10-15 min mobility

OR 

Push Press/Jerk Press

1-1-1-1-1-1-1

(If you missed it)

WOD:

500m row

30 KBS 

Rx 53/35 Rx+ 70/45

30 Box Jumps 

Rx 24/20 Rx+ 30/24

30 Wall Balls

Rx 20/14 Rx+ 30/20

30 Lunge Step 

Rx 30/20 slamball overhead position 

30 Burpees

400m run

WOD | July 17, 2013

Skill/Strength:

Push Press/Jerk Press

1-1-1-1-1-1-1

WOD:

8 min cap

30 Squat Clean & Jerk 155/105

(courtesy of CrossFit HQ)

WOD | July 16, 2013

Skill/Strength:

Double Unders

OR

Front Squat

5-4-3-2-1 (if you missed it)

WOD:

5RFT

400m Run or 500m Row

30 DU/150 Singles

30 Sit-ups

WOD | July 15, 2013

Skill/Strength:

Front Squat

5-4-3-2-1

Each set heavy as possible

WOD:

15 min CAP

35-25-15-5

Pull-Ups

Air Squats

HR Push-Ups

WOD | July 13, 2013

Skill/Strength: 

Close Grip Bench Press

4 sets X max reps 135/95

WOD 1:

5 min AMRAP

5 Hang Cleans Rx 135/95

10 Wall Balls 20/14

- Rest 3 min -

WOD 2:

5 min AMRAP

5 HSPU

25 DU

WOD | July 12, 2013

Skill/Strength: 

Row 500m for time

WOD:

1-10

Snatch Rx 95/65 Rx+ 115/75

10-1

Pull-Ups

WOD | July 11, 2013

Skill/Strength: 

Gymnastics Skills

HSPU/Pull-up/Muscle-up

15 min

WOD:

"Surprise"

400m run

Air Squats

Push-ups

Sit-ups