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July, 2014  // Posts published in July, 2014

Home » Archive for July, 2014

30 Jul WODs | Comments

Wednesday, July 30

Strength:

  • Push Press 5-5-5
Use the heaviest weight you can for each set. Rest as needed between sets. For time:
  • 30 Row (calories)s
  • 30 Burpees
  • Run, 1 mi

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29 Jul WODs | Comments

Tuesday, July 29

Strength:

  • Deadlift 3-3-3
Use the heaviest weight you can for each set. Rest as needed between sets. "Rahoi" Complete as many rounds as possible in 12 mins of:
  • 12 Box Jumps, 24 in
  • 6 Thrusters, 95 lbs
  • 6 Bar-facing Burpees

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28 Jul WODs | Comments

Monday, July 28

Strength: Handstand Holds : 3x1, rest 1 min

  • Handstand Holds 3x1
  • Rest 1 min between sets.
For time:
  • 40 Medicine Ball Cleans, 20/16 lbs
  • 40 Russian Twists, 20/16 lbs
  • 40 Medicine Ball Slams, 20/16 lbs
  • 40 Squats, 20/16 lbs
  • 40 Sit-up (medicine ball)s, 20/16 lbs
  • 40 Floor Wipers, 20/16 lbs
  • 40 Push-ups, 20/16 lbs

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25 Jul WODs | Comments

Friday, July 25

3 rounds for time of:

  • Row/Run, 400 m
  • 20 Wall Balls, 20/16 lbs
  • 10 Pull-ups
Tabata:
  • Tabata Medicine Ball Slam
The Tabata interval is 20 secs of work followed by 10 secs of rest for 8 intervals. Tabata score is the total reps performed in all of the intervals.

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24 Jul WODs | Comments

Thursday, July 24

3 rounds for time of:

  • 5 Power Cleans, 135/95 lbs
  • 10 Toes-to-bars
  • Sprint, 200 m
  • 5 Power Cleans, 135/95 lbs
  • 10 Toes-to-bars
  • Sprint, 200 m
  • Rest 1 min

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23 Jul WODs | Comments

Wednesday, July 23

Strength:

  • Deadlift 1x5 at 50% 1RM
  • Deadlift 1x5 at 65% 1RM
  • Deadlift 1x5 at 75% 1RM
Rest as needed between sets. CrossFit Games Open 11.2 Complete as many rounds as possible in 15 mins of:
  • 9 Deadlifts, 155 lbs
  • 12 Push-ups
  • 15 Box Jumps, 24 in

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22 Jul WODs | Comments

Tuesday, July 22

Tabata Tuesday!

  • Tabata Kettlebell Swing, 53/35 lbs
  • Tabata Kettlebell Russian Twist, 53/35 lbs
  • Tabata Kettlebell Sumo Deadlift High-pull, 70/53 lbs
Strength: Press Progression
  • Shoulder Press
  • Push Press
  • Push Jerk

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21 Jul WODs | Comments

Monday, July 21

Strength:

  • Power Clean & Jerk 3-3-3
Use the heaviest weight you can for each set. Rest as needed between sets. Complete as many rounds as possible in 15 mins of:
  • Run, 400 m
  • 20 Power Cleans, 95/65 lbs
  • 30 Burpees
  • 40 Walking Lunges
  • 50 Double Unders

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18 Jul WODs | Comments

Friday, July 18

Strength:

  • Record your best Front Squat 1 Rep Max lift.
For time:
  • 5 Front Squats, pick load
  • 25 Pull-ups
  • 4 Front Squats, pick load
  • 20 Pull-ups
  • 3 Front Squats, pick load
  • 15 Pull-ups
  • 2 Front Squats, pick load
  • 10 Pull-ups
  • 1 Front Squat, pick load
  • 5 Pull-ups

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17 Jul WODs | Comments

Thursday, July 17

Strength: Every 1 min for 8 mins do:

  • 2 Power Cleans, pick load
  • 2 Press, pick load
5 rounds for time of:
  • 20 Kettlebell Swings, 53/35 lbs
  • 20 AbMat Sit-ups
  • 5 Wall Walks

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