July 30, 2014

IMG_7987

Warm Up:
3 minute Banded Partner Runs
3×8 Back Squats
3×8 Push Press
3×8 T2B

Strength:
8 minutes to warm up
8 minute Ping Pong
4×3 Back Squats (75-85% of 1RM)
4×7 Push Press (65-75% of 1RM)

AMRAP 20 minutes:
1 Press, 1 Push Press, 1 Push Jerk (115/75)
10 T2B
100m

July 29, 2014

IMG_7931

Warm Up:
3 minute Shuttle Runs
3×8 Pushups
3×8 Power Snatch
3×8 Clean & Jerk

Strength:
A: Find 1RM Snatch in 10 minutes:
B: 2×3 Low Hang Snatch at 85% of 1RM
C: 3 Sets: 1 Clean, 1 Low Hang Clean, 1 Jerk

WOD:
100 DU
80 Situps
60 Pushups
40 Lunges with 1-arm OH KB (35/26)
20 Power Snatch (95/65)
10 MU

July 28, 2014

IMG_7903

Warm Up:
3 min Strapless Row
3×10 Deadlifts
3×10 Kang Squats
3×10 OHS

Strength:
8 minutes to warm up
8 minute Ping Pong:
4×3 Deadlifts (75-80% of 1RM)
4×7 OHS (65-70% of 1RM)

E.M.O.M. for 6 minutes:
2 Heavy Push Press
Rest 1 minute
E.M.O.M. for 6 minutes:
2 Kang Squats
Rest 1 minute
E.M.O.M. for 6 minutes:
2 Clean & Jerks

July 25, 2014

IMG_3486

Warm Up:
3 minute Airdyne
3×8 Thrusters
3×8 HSPU
3×8 Push Press

Strength:
8 minutes to find 1RM Thruster
2 attempts at ME Unbroken HSPU
2 attempts at ME Unbroken Pullups

WOD:
AMRAP 8 minutes:
30 DU
20 K2E
10 UNBROKEN Push Press (135/85)
1 Wall Walk

July 24, 2014

IMG_7840

Warm Up:
400m
45 second plank hold
3×10 Clean
20 Split Jerk Footwork Drills

Endurance:
4 x 200m
6 x 100m

WOD:
25 GHD Situps
5 Clean & Jerks (185/115)
400m
x3

July 23, 2014

IMG_7892

Warm Up:
3 minute Row
3×10 Cleans
3×10/10 DB Snatch

Strength:
3×1 Snatch
3×1 Clean & Jerk

WOD:
100m Farmers Carry
2 Legless Rope Climbs
7 Burpee T2B
10 Snatches (135/85)
x3

July 22, 2014

IMG_7876

Warm Up:
3x Sled Pull (135/90)
3×8 Pullups
3×8 Jumping Squats
3×8 Ring Rows

SKILL:
E.M.O.M. for 12 minutes:
Odd: 3 MU
Even: 4 Sandbag Getups

WOD:
3/3 Pistols
5 Thrusters (125/85)
7 Pullups
x6
*each time you drop bar on Thrusters or drop from Pullups, 7 Burpees

IMG_7864

July 21, 2014

IMG_7818

Warm Up:
3 minute Row
3×10 Back Squats
3×10 Strict Press
3×10 Deadlift

CROSSFIT TOTAL:
3×1 Back Squat
3×1 Shoulder Press
3×1 Deadlift

July 18, 2014

IMG_6694

Warm Up:
800m
3×10 Press
3×10 Pendlay Rows
3×5 SLOW Pushups

Strength:
3×5 Shoulder Press with banded KBs
*Follow each set with 10 Pendlay Rows*

Accumulate 3 minutes in Plank Position

WOD:
2 Clean & Jerks (205/135)
100m
4 Clean & Jerks (185/125)
100m
6 Clean & Jerks (165/115)
100m
8 Snatch (135/95)
100m
10 Snatch (115/75)
100m
12 Snatch (95/65)
100m

July 17, 2014

IMG_7752

Warm Up:
3 minute Row
2×10 Burpees
2 minutes of Hollow Rock

Skill:
Single Leg DUs

WOD:
THE GHOST
1 minute Row for Cals
1 minute Burpees
1 minute DU
1 minute rest
X6