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 [...]
Archive for July, 2011
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WOD 7/28
July 28th, 2011 
admin 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
WOD 7/27
July 27th, 2011 admin 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 [...]
WOD 7/26
July 26th, 2011 admin 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
WOD 7/25
July 25th, 2011 admin 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)
WOD 7/23
July 23rd, 2011 admin 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
WOD 7/22
July 22nd, 2011 admin 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
WOD 7/21
July 21st, 2011 admin 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 [...]
WOD 7/20
July 20th, 2011 admin 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
WOD 7/19
July 19th, 2011 admin 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
