7/24/14 WOD

Main – CrossFit

Bench Press ( 3×4 (4 sec ecc/ 2 sec con)-compare to 7/11)

bulgarian split squat (3×6)

Karen (Time)

For Time:
150 Wall-Ball Shots, 20# / 14#

7/23/14 WOD

Main – CrossFit

Double-Unders (10 min EMOM; 10, 15 or 25 DU based on skill level)

50 Toe to Bar (Time)

50 Toe to bar
(6 min cap) – Orange Level
(Green and white level)
-Knee to chest or supine leg lifts
Rest 2:00 once the 6 min cap ends, then start “more and more”

More and more (AMRAP – Reps)

4 min Cap
500m row
AMRAP Toe to bar

(Green and white level)
-Knee to chest or supine leg lifts

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