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July, 2013  // Posts published in July, 2013

31 Jul WODs | Comments

Wednesday, July 31

  • Record your best Bench Press 1 Rep Max lift.
  Trish's Birthday WOD: Complete as many rounds as possible in 10 mins of:
  • 3 Push Press, 115/75 lbs
  • 54 Double Unders
  • 7 Sumo Deadlift High-pulls, 115/75 lbs

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30 Jul WODs | Comments

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
Perform this like "Fight Gone Bad," by rotating immediately to the next station every 1 min, the clock does not stop or reset between stations.

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29 Jul WODs | Comments

Monday, July 29

3 rounds for time of:

  • Run, 400 m
  • 40 Walking Lunges
  • 30 AbMat Sit-ups
  • 20 Push-ups
  • 10 Burpees

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26 Jul WODs | Comments

Friday, July 26

Complete as many rounds in 20 minutes as you can of:

  • Run, 400 m
  • Pull-up Max Set

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25 Jul WODs | Comments

Thursday, July 25

5 rounds for time of:

  • 10 Power Cleans, 135/75 lbs
  • 15 Wall Balls, 20/16 lbs

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24 Jul WODs | Comments

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

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23 Jul WODs | Comments

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

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22 Jul WODs | Comments

Monday, July 22

For time:

  • 10 Clean & Jerks, 135/75 lbs
-- then -- 10 rounds of:
  • 5 Pull-ups
  • 10 Push-ups
  • 15 Squats
-- then --
  • 10 Clean & Jerks, 135/75 lbs

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19 Jul WODs | Comments

Friday, July 19

3 rounds for time of:

  • 15 Power Snatches, 75/55 lbs
  • 15 Pull-ups
  • Run, 400 m

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18 Jul WODs | Comments

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
  "Annie" 50-40-30-20-10 reps, for time of:
  • Double Under
  • Sit-up (abmat)

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