Thursday, July 24, 2014

2014-07-24

Meet downstairs at 1610.

Warmup:

PVC Warmup

Not for time: 1-10 of pushups and kettlebell swings.

WOD:

Tabata Squats
then immediately run 400m (no 10 seconds of rest)

rest 3 minutes

Tabata Situps
then immediately run 400m

rest 3 minutes

Tabata Push Press (Oly bar)
then immediately run 400m

rest 3 minutes

Tabata KBS
then immediately run 400m

Wednesday, July 23, 2014

2014-07-23

Meet downstairs at 1610

Warmup:

PVC Warmup

3 rounds, not for time of--

10 OHS w PVC
10 V-ups
10 pushups

Finish with 3 minutes at the bottom of the squat opening up your hips from yesterday's squats.

WOD:
4 sets of max strict pullups. 2 minute rest between sets.

then

AMRAP 7 minutes

3 pullups
7  KBS
sprint 50 m


Tuesday, July 22, 2014

2014-07-22 Squats

Meet upstairs at 1610 hours

Warmup:

Row 500m

250 single unders

2 minutes of plank

WOD:

OHS

5, 5, 5, 5, 5

Front Squat

3, 3, 3, 3, 3

Back Squat

2, 2, 2, 2, 2

Monday, July 21, 2014

2014-07-21

Meet downstairs at 1610 hours.

Warmup:

Run 400 m

Plank 2 minutes

25 Supermans

Run 400 m

WOD from CrossFit.com last week: 

AMRAP 20 minutes

185-lb. hang power cleans, 3 reps
6 strict ring dips
9 box jumps, 30-inch
27 double-unders

(scale as needed and note your adjustments of weights, exercises, heights and reps)



Thursday, July 17, 2014

2014-07-17 Burpees and Sumos

Meet downstairs at 1610

3 Rounds of:
10 plyo pushups (5 each side)
10 situps
10 dumbell rows (5 each side)

WOD:
10-1 Burpees, 1-10 Sumo Deadlift High Pulls

Do 10 reps of burpees, then 1 rep of SDHP
Followed by 9 reps of burpees, then 2 reps of SDHP.....and so on

Bring water!

Wednesday, July 16, 2014

2014-07-16 Deadlifts

Meet downstairs at 1610

Warmup:
PVC stretch
100 Bicycle crunches (50 each side)
10 Superman


WOD:
5 Rounds of:
12 Deadlifts (185/135)
9 KBS (53/35)

Tuesday, July 15, 2014

2014-07-15 Half Murphy (as a chipper)

Meet downstairs at 1610

Warmup:
PVC stretch
200 single unders

WOD:
 Half Murphy (as a chipper)

Run 800 meters
50 Pullups (or ring rows)
100 pushups
150 squats
Run 800 meters

The pullups, pushups, and squats should be done as a chipper, rather than breaking them up. You can do them in whichever order you wish, however. Ex. do all of the pullups before moving to the pushups, and then the squats.