Wednesday, July 30, 2014

Thursday, July 31, 2014

Mike taking on "Nancy"!!!
Arm/Leg Swings
2 Rounds of:
250m Run
10 Shoulder Dislocates
10 Pull-ups
10 Ab-mat Sit-ups

WOD
Conditioning
For time:
550m Run
 30 Hollow Rocks
   3 Rope Climbs
550m Run
 20 Hollow Rocks
   2 Rope Climbs
550m Run
 10 Hollow Rocks
   1 Rope Climb
Scale runs to 400m / Ab-mat Sit-ups / Rope Progressions = 3x
Rx+ = GHD Sit-ups and/or Legless climbs

PWOD
1 mile run

Tuesday, July 29, 2014

Wednesday, July 30, 2014

I'm posting this because we have had several people express frustration with their body weight increasing instead of decreasing.  Here is an example of why CrossFit doesn't put much emphasis on the scale.

Arm/Leg Swings
250m Run
2 rounds of:
10 Shoulder Dislocates
10 Good Morning
10 OHS

MOD (20:00 cap)
Back Squats
3-3-3-3-3
Ascending, but on the 4th and 5th set use your max weight from last week

WOD
Conditioning
5 RFT
15 OHS 75/53#
400m Run
Rx+ = “Nancy” 95/63#

PWOD
2 sets of max reps Burpees in 1:00 rest as needed between attempts. Post each attempt

Monday, July 28, 2014

Tuesday, July 29, 2014


 Thomas hitting the 45# Overhead Walking Lunge!!
Arm/Leg Swings
2 rounds of:
5 Pull-ups
10 Push-ups
15 Good Mornings
20 Ab-mat Sit-ups

MOD (15:00 Cap)
Power Clean Practice
Go as heavy as you feel comfortable with. Try to avoid moving your feet out wider than your squat/landing stance.
If you are new to the Hook Grip, use it throughout your warm-up

WOD
Conditioning
20:00 AMRAP
5 Power Cleans 135/93#
6 Pull-ups
7 Burpees
Rx+
5 Power Cleans, 185/133#
6 Strict Pull-ups or 3 Muscle-ups
7 Burpees
 
PMOD
3 Sets of 20 Back Extensions or Good Mornings (empty bar)