WOD – 19JUL16

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Skill:

6 sets of Strict Pull-Up.
5 Reps, 6 Reps, 7 Reps, 8 Reps, 9 Reps, 10+ Reps.  
All sets SHOULD be Unbroken.

WOD:

For Time

5 Ground 2 Shoulder Atlas Stone 145#/95#
3 Rope Climbs
3 Ground 2 Shoulder Atlas Stone 145#/95#
2 Rope Climbs
1 Ground 2 Shoulder Atlas Stone 145#/95#
1 Rope Climb

Post your results to the Whiteboard.

Post your results to the Whiteboard.

WOD – 18JUL16

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Skill:

Post WOD- Hamstring Stretches w/ and without bands.

WOD:

for time

1 Round
20 HandStand Push-Ups
10 Deadlifts 225#/155#, Master’s 185#/135#
Then
2 Rounds
15 Pull-Ups
5 Cleans 185#/135#, Master’s 135#/95#
Then
3 Rounds
12 Burpees
5 Thrusters 135#/95#

Post your results to the Whiteboard.

WOD – 16JUL16

Wall Ball Shots

Skill:

Shoulder Mobility

WOD:

Karen w/ a Terrible Twist

For Time

150 WallBalls 20#/14#/ 10ft

Every time you drop the Wall Ball you have to perform a minimum of 20 calorie row, before returning to the Wall Ball.

Post your results to the Whiteboard.

WOD – 14JUL16

Bass 205 jerk

Skill:

7 min AMRAP
7 Knee Raises on the Rings
6 Alternating One-legged Kettelbell Deadlift 35#/26# (One KB in Each Hand)

WOD:

Push Press
7x 45%
7x 50%
7x 55%
7x 60%
7x 65%
7x 70%
7x 75%

Post your results to the Whiteboard.

WOD – 12JUL16

Thruster demo by Adi the Beast

Skill:

15 Min EMOM
2 Front Squats, 2 Back Squats in increasing loads.

WOD:

For time

13 Hang Power Snatch 100#/70#, Master’s 85#/60#
13 Pull-Ups
13 Power Snatch 100#/70#, Master’s 85#/60#
13 Pull-Ups
13 Hang Power Snatch 100#/70#, Master’s 85#/60#
13 Pull-Ups
13 Power Snatch 100#/70#, Master’s 85#/60#
13 Pull-Ups

Post your results to the Whiteboard.

WOD – 11JUL16

CrossFit24 Logo Full

Skill:

Max Rep Power Snatch 95#/65#
More than 3 second pause at the top you are finished.

WOD:

For time

50 Double Unders
30 Calorie Row
20 Over the Row Burpee
40 Double Unders
20 Calorie Row
15 Over the Row Burpee
30 Double Unders
10 Calorie Row
10 Over the Row Burpee

Post your results to the Whiteboard.

WOD – 09JUL16

image

Skill:

Atlas Stone Position 2 and 3.
(Holding in your lap, and stabilize at the shoulder.)

WOD:

20 Min. AMRAP Partner WOD

25 Push Press
25 Hang Squat Cleans
25 Push Jerk
25 Hang Squat Snatch
Weight- 135#/95#, Masters 95#/65#

Post your results to the Whiteboard.

WOD – 08JUL16

Coach Daniel

Skill:

Mobility

WOD:

“Cindy XXX”

Complete as much as possible in 20 25 minutes of:

10 Pull-ups
20 Push-ups
30 Squats
15 Pull-ups
30 Push-ups
45 Squats
20 Pull-ups
40 Push-ups
60 Squats
25 Pull-ups
50 Push-ups
75 Squats
30 Pull-ups
60 Push-ups
90 Squats

Post your results to the Whiteboard.

WOD – 07JUL16

31OCT12

Skill:

1 Mile Run

WOD:

3 min AMRAP
Alternating 1 Arm DB or KB Snatch (55#/35#).
Every 40 seconds perform 4 Burpees

30 sec rest

5 min AMRAP
12 Steps, 1 Arm Overhead Lunge (Same DB or KB weight)
3 Wall Climbs

30 sec rest

7 Min AMRAP
10 KB swings 53#/35#
100 Meter Sprint

Post your results to the Whiteboard.

WOD – 05JUL16

CrossFit24 Logo Full

Skill:

3 min AMRAP
over the shoulder Atlas Stone (choose weight that you can keep good form)

WOD:

15 min AMRAP
8 Ring Dips
2 Rope Climb
12 Thrusters (105/70)

Post your results to the Whiteboard.

WOD – 04JUL16

Independence Day

WOD:

“Rankel”

As many rounds as possible in 20 minutes of:

6 Deadlifts (225 lbs)
7 Burpee pull-ups
10 Kettlebell swings (2 pood)
Run 200 meters

Independence Day!
Give it all you’ve got for our Great Nation!
Post your results to the Whiteboard.