Month: July 2024
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WOD July 30, 2015 (Thursday)
Read More: WOD July 30, 2015 (Thursday)Tabata – Hollow RocksTabata – Sit UpsTabata – Mountain ClimbersTabata – PlanksTabata Ball Slams*Score is total reps
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Gymnastics July 29, 2015 (Wednesday)
Read More: Gymnastics July 29, 2015 (Wednesday)Gymnastics is great for just about everything we do in life. As we get older, we need to get in touch with our childhood fun days. Little Kiera showed us her cheerleader jump!
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WOD July 29, 2015 (Wednesday)
Read More: WOD July 29, 2015 (Wednesday)Front Squat5 x 2 @ 85% of your 1 rep max Front Squat“Macho Man” – 20 Min EMOMEvery minute on the minute you must complete the following reps3 Power Cleans + 3 Front Squats + 3 Push Press*Pick your weight and tell the coach how many minutes you DID NOT compete the cycle.
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WOD July 28, 2015 (Tuesday)
Read More: WOD July 28, 2015 (Tuesday)Complete 10 rounds for time – 15 Minute Cap100m Farmer’s Carry200m Sprint Complete for time – 15 Minute Cap100 Toes To Bar*5 Box Jumps each time you come off the bar
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WOD July 27, 2015 (Monday)
Read More: WOD July 27, 2015 (Monday)Full Snatch + Overhead Squat5x @ 85% of your 1rep max Full SnatchBack Squat3 x 3 @ 85% of your 1 rep max Back Squat Complete for time: 95/65“FRAN” 21-15-9ThrustersPull Ups8:00 Minute Cap (do not ignore the cap)
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Boot Camp July 27, 2015 (Monday)
Read More: Boot Camp July 27, 2015 (Monday)While most of us were busy not running a full marathon! Si was busy using a full marathon as his warm up to the warm up! Another team member doing what good people do…laugh, love, live…lunge and sprint marathons.
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Boot Camp July 26, 2015 (Sunday)
Read More: Boot Camp July 26, 2015 (Sunday)I’m at the gym setting up for Monday’s workout! This is the last week of this session and everyone is going to be tested in strength, endurance and mental toughness.We will start each class with a small “breathe and focus” challenge, in order to put each workout in its proper perspective! Today was a good…
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WOD July 25, 2015 (Saturday)
Read More: WOD July 25, 2015 (Saturday)Complete for time:1000m Row200 Double Unders30 Muscle Ups
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WOD July 24, 2015 (Friday)
Read More: WOD July 24, 2015 (Friday)Back Squat3-3-3 @ 85% of your 1RM Back SquatThree second pause at the bottom of the squatSplit Jerk1-1-1 @ 85% of your 1RM Split JerkComplete for time:75 Overhead Squats (95/65)*5 HSPU every time the bar comes from the overhead position
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WOD July 23, 2015 (Thursday)
Read More: WOD July 23, 2015 (Thursday)AMRAP – 10 MinutesToes To BarComplete for time:26 Deadlifts (315/225)13 Rope Climbs
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CrossFit – Sun, Oct 6
CrossFit One World – CrossFit Deadlift (10Min E2MOM 3 Rep Deadlift @75% 1RM Deadlift) LVL 2 Meteodrive (Time) 5 Rounds for Time 20/15 Cal Row 10 Clean and Jerk 115/85 10 Burpee Box Jump 24/20 25 Min Cap
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CrossFit – Sat, Oct 5
CrossFit One World – CrossFit 500m Row (Time) Max Effort 500m Row 190602 (Time) For time: Row 2,000 meters 21 cleans 15 thrusters Row 1,000 meters 15 cleans 12 thrusters Row 500 meters 9 cleans 9 thrusters ♀ 95 lb. ♂ 135 lb.
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CrossFit – Fri, Oct 4
CrossFit One World – CrossFit Power Snatch (12 Min E2MOM 3 Rep Power Snatch 3 Overhead Squat @ 50 % 1 RM Power Snatch Increase Weight by 5 every set) Overhead Squat Iron Abs (Time) For Time 21-15-9 Overhead Squats Burpees *Run 800 Meters after each round Rx 75/55 RX+ 135/95
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