7/22/14 WOD


Main – CrossFit

Landmine Press (3×6 (each arm))

Pistols (3×6 each)

Fro-Yo (Time)

12-9-6-3
Thruster (95/65) G/O (DB-W)
Chest to bar pull up O ( pull up G/ jumping pull ups W)
200 m run

14 min cap

7/9/14 WOD


Main – CrossFit

Push Press (10 min EMOM; 3 reps 70-80%; take from floor)

Glory Days (Time)

4 RFT

6 shoulder to OH@60% 1RM (heaviest pressing variation)
15 burpees
21 cal row

14 min cap

7/8/14 WOD


Main – CrossFit

Single Arm DB row (3×10)

Pistols (3×6)

Metcon

Half Karen (Time)

With a running clock:
75 WBS (20/14lb)
6 min cap

Recovery… (AMRAP – Reps)

2 min rest after “half Karen”

400m run
AMRAP WBS (20/14lb)
(4 min cap)

7/7/14 WOD


Main – CrossFit

Deadlift (Find a 5 RM)

5RM Deadlift (2 attempts max at 5 reps, want to keep total volume low; do warm up sets at 3-2 reps) 10 min cap

Metcon

Double Bock (2 Rounds for reps)

4 min AMRAP

5 front squat @60% 1RM (goblet squat scaled option; green band and lower)
10 box jump (24/20in)

Rest 2 min

Repeat

7/3/14 WOD


Main – CrossFit

Pull-ups (3×6 (2 sec pull up; 4 sec lower down))

Jackie (Time)

For Time:
1000m Row
50 Thrusters, 45#
30 Pull-ups

7/2/14 WOD


Main – CrossFit

Toes-To-Bar (10 min EMOM: 2-6 reps based on skill set)

Uno (Time)

With a running clock; 10 min cap; next WOD starts at 12 min mark-18 min mark

(10 min cap)
3 RFT
20 DU
15 box jumps (24/20)
10 hang power cleans (60% 1RM)

Uno Mas (AMRAP – Reps)

6 min cap
For time
100 KBS (53/35)
AMRAP DU