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

WOD | July 10, 2013

Skill/Strength: 

Deadlift

4x4@80%/3x3@85%/2x2@90%

WOD:

3RFT

15 Deadlift  225/135

15 Slam Balls

45 Double Unders