July, 2013 // Posts published in July, 2013
Wednesday, July 31
- Record your best Bench Press 1 Rep Max lift.
- 3 Push Press, 115/75 lbs
- 54 Double Unders
- 7 Sumo Deadlift High-pulls, 115/75 lbs
Tuesday, July 30
CrossFit Hope 3 rounds, 1 min per station, of:
- Burpee
- Power Snatch, 75/55 lbs
- Box Jump, 24/20 in
- Thruster, 75/55 lbs
- Chest-to-bar Pull-up
- Rest 1 min
Monday, July 29
3 rounds for time of:
- Run, 400 m
- 40 Walking Lunges
- 30 AbMat Sit-ups
- 20 Push-ups
- 10 Burpees
Friday, July 26
Complete as many rounds in 20 minutes as you can of:
- Run, 400 m
- Pull-up Max Set
Thursday, July 25
5 rounds for time of:
- 10 Power Cleans, 135/75 lbs
- 15 Wall Balls, 20/16 lbs
Wednesday, July 24
For time:
- Run, 800 m
- 50 Back Extensions
- 40 Sit-up (medicine ball)s
- 30 Box Jumps, 24/20 in
- 20 Deadlifts, 225/135 lbs
- 10 Burpees
- Run, 800 m
Tuesday, July 23
Gabby's Birthday WOD
Complete as many rounds as possible in 15 mins of:
- Run, 200 m
- 33 Double Unders
- 23 Kettlebell Swings, 53/35 lbs
Monday, July 22
For time:
- 10 Clean & Jerks, 135/75 lbs
- 5 Pull-ups
- 10 Push-ups
- 15 Squats
- 10 Clean & Jerks, 135/75 lbs
Friday, July 19
3 rounds for time of:
- 15 Power Snatches, 75/55 lbs
- 15 Pull-ups
- Run, 400 m
Thursday, July 18
Complete as many rounds as possible in 8 mins of:
- 4 Handstand Push-ups
- 8 One Arm Alternating Kettlebell Swings, pick load
- 12 Knees To Elbows
- Double Under
- Sit-up (abmat)
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