7/31/14 WOD

Main – CrossFit

Angie (Time)

For Time:
100 pullups
100 pushups
100 situps
100 air squats
White Band- half work partitioned w/ jumping pull ups

Green and Orange band- can complete full workload partitioned and scaling movements based on movement capacity

7/30/14 WOD


Main – CrossFit

Split Jerk (10 min EMOM; 2 reps/ skill work)

Max unbroken Kettlebell Swings (5 min cap) (AMRAP – Reps)

Max Unbroken Set of Russian KBS (53/35lb)
(5 min Cap)

(Time)

4 RFT

25 DU
100 ft farmers car
15 burpees

12 min cap

7/29/14 WOD

Main – CrossFit

RDL (3×6)

Pull-ups (3×7 (2:1 ecc to con))

Downtown (Time)

5 RFT

9 Thrusters (115/75lb Rx+, 95/65lb Rx)
15 Ring Rows (parallel to floor for Rx)
100m row (sprint; 100% effort)

12 min Cap
White Band- DB Thrusters

7/28/14 WOD


Main – CrossFit

Back Squat (Establish a 5 RM; White band- 3×5)

Strength meet Power (2 Rounds for reps)

5 min AMRAP

5 Deadlift (@60%1RM) (Green and orange) (white-10 KBS)
10 Box Jump (24in box)

Rest 3 min

Repeat

7/26/14 WOD


Main – CrossFit

Boom Goes the Dynamite (Time)

Partner WOD

400m partner run buy in
100 pull ups
100 DB thrusters (25/15lb)
100 knee to elbows
400m partner run buy out

No cap

7/25/14 WOD


Main – CrossFit

Clean Deadlift+Clean Extenstion (4×2 (110% 1RM clean))

complex

Bells, Boxes and Burps (Time)

3 RFT

30 KBS (53/35)-Russian
25 Box Jumps (24/20in)
15 Burpees

12 min cap

Orange and Green Rx
White Band:
3 RFT
20 KBS
15 box jumps
10 burpees