WOD 7/29

July 29, 2011 | Posted in Daily WOD | By

WARM UP:Run 400 Meters
10 Shoulder Stretch w/PVC
10 OHS w/PVC
10 Flash Push ups
10 Sit ups GHD
10 Back Ext. GHD
5 Dips
5 Pull ups

WOD: ‘Filthy Fifty’
For time:
50 Box Jumps 24″
50 Jumping Pull-Ups
50 Kettlebell Swings 35/26
50 Walking Lunges
50 Knees to Elbow
50 Push Press 45/33
50 Back Extensions
50 Wall Ball Shots 20/14
50 Burpees
50 Double Unders

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WOD 7/28

July 28, 2011 | Posted in Daily WOD | By

WARM UP:Run 400 Meters
10 Shoulder Stretch w/PVC
10 OHS w/PVC
10 Flash Push ups
10 Sit ups GHD
10 Back Ext. GHD
5 Dips
5 Pull ups

WOD: For Time:
100 Tire Flip Jump Throughs

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WOD 7/27

July 27, 2011 | Posted in Daily WOD | By

WARM UP:Run 400 Meters
10 Shoulder Stretch w/PVC
10 OHS w/PVC
10 Flash Push ups
10 Sit ups GHD
10 Back Ext. GHD
5 Dips
5 Pull ups

WOD: For Time:

21 Pull-ups
21 Kettlebell Swings 53/35 lbs
21 Sit-up (abmat)s
6 Burpees
15 Pull-ups
15 Kettlebell Swings 53/35 lbs
15 Sit-up (abmat)s
12 Burpees
9 Pull-ups
9 Kettlebell Swings 53/35 lbs
9 Sit-up (abmat)s
18 Burpees
3 Pull-ups
3 Kettlebell Swings 53/35 lbs
3 Sit-up (abmat)s
24 Burpees

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WOD 7/26

July 26, 2011 | Posted in Daily WOD | By

WARM UP:Run 400 Meters
10 Shoulder Stretch w/PVC
10 OHS w/PVC
10 Flash Push ups
10 Sit ups GHD
10 Back Ext. GHD
5 Dips
5 Pull ups

WOD: Strength
Push Press 3-3-3-3-3

Then

Row 1000 Meters for time

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WOD 7/25

July 25, 2011 | Posted in Daily WOD | By

WARM UP:
10 Shoulder Stretch w/PVC
10 OHS w/PVC
10 Flash Push ups
10 Sit ups GHD
10 Back Ext. GHD
5 Dips
5 Pull ups

WOD: “Mini-Kelly”
3 rounds for time:
Run 400 meters
30 Box Jumps (24″/20″)
30 Wall Balls (20/14)

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WOD 7/23

July 23, 2011 | Posted in Daily WOD | By

WARM UP:
10 Shoulder Stretch w/PVC
10 OHS w/PVC
10 Flash Push ups
10 Sit ups GHD
10 Back Ext. GHD
5 Dips
5 Pull ups

WOD: Mobility-20min
Improve Overhead Position

CrossFit Kick Ball 30min

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WOD 7/22

July 22, 2011 | Posted in Daily WOD | By

WARM UP:Run 400m
10 Shoulder Stretch w/PVC
10 OHS w/PVC
10 Flash Push ups
10 Sit ups GHD
10 Back Ext. GHD
5 Dips
5 Pull ups

WOD: 3 Rounds for Time
500m- Row
20- Knees to Elbows

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WOD 7/21

July 21, 2011 | Posted in Daily WOD | By

WARM UP:Row 250m
10 Shoulder Stretch w/PVC
10 OHS w/PVC
10 Flash Push ups
10 Sit ups GHD
10 Back Ext. GHD
5 Dips
5 Pull ups

WOD: Triple 5 min AMRAP
Over Head Squats #65/#95 (5min AMRAP)
1 min rest
Hand Stand Push-ups (5 min AMRAP)
1 min rest
Turkish Get-ups #25/#45 (5 min AMRAP)

Post Reps of Each..

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WOD 7/20

July 20, 2011 | Posted in Daily WOD | By

WARM UP:Row 250m
10 Shoulder Stretch w/PVC
10 OHS w/PVC
10 Flash Push ups
10 Sit ups GHD
10 Back Ext. GHD
5 Dips
5 Pull ups

WOD: 3 Rounds for Time:

200 m Sled Drag
20 Squat Cleans 65 lbs/95 lbs
15 Burpees
10 Kettlebell Swings 1.5 pood/2 pood
5 Pull-ups

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WOD 7/19

July 19, 2011 | Posted in Daily WOD | By

WARM UP:Row 250m
10 Shoulder Stretch w/PVC
10 OHS w/PVC
10 Flash Push ups
10 Sit ups GHD
10 Back Ext. GHD
5 Dips
5 Pull ups

Skill Work:Squat Clinic

WOD: Strength
Back Squat 2-2-2-2-2-2

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