Strength: Power Snatch 5 Reps EMOM for 10 Minutes
WOD: For Time
2500 M Row then,
5 Rds of:
Bear Crawl Down, Crab Walk Back then,
75 Abmat Sit Ups
Run 800 Meters
REC: Foam Roller
Friday, July 26th, 2013
Strength: Squat Clean 6x2
WOD: "Christmas in July"
Same format as the 12 days of Christmas.
1 Bar Muscle Up (scale with Burpee Pull Up)
2 Wall Walks
3 Bear Crawl Lengths (cones will be set up)
4 Dumbbell Snatch (45/35) (2 each side, not 4 each side)
5 Toes-to-Bar
6 Pistols
7 Hang Cleans (135/95)
8 Bar Facing Burpees
9 Ring Dips
10 V-Ups
11 Calories on Rower
12 Squat Clean Thruster (135/95)
Do 1 bar muscle up for round 1, then do 2 wall walks and 1 bar muscle up for round 2, then do 3 bear crawl lengths and 2 wall walks and 1 bar muscle up for round 3 and so on...Merry Christmas!
REC: Foam Roller
Saturday, July 13th, 2013
Outdoor WOD: (The football field at KW or NC would work well for this)
2 Rounds for time:
100 Yards of each movement
Burpee Broad Jumps
Lunges
Crab Walk
Bear Crawl
*Oh, I almost forgot, run 100 yards between movements.
Remember, the Box is unavailable due to the CrossFit Olympic Lifting Seminar going on from 8-5. Thanks for your cooperation.
Wednesday, May 22nd, 2013
***Don't forget, Memorial Day Murph will be run this Saturday, May 25th beginning at 9:00 am. Be early to warm up and we'll run it in waves. You can still come and participate even if you didn't register on the MDM website.***
Strength: Snatch Grip Deadlift 3x20 (set your own weight, this is obviously not a one-rep max so your weight won't be nearly as heavy) Rest between sets
WOD: "Fourth Down" (repeat from 10/12/2012, check your last score and go for a PR)
4 Rounds for Points
4 minutes of work followed by 1 minute of rest
Push Press (155/115) (this isn't listed as a Push Jerk, only a valid press counts)
Box jump (24/20)
Power Clean (same bar as push press)
Bear Crawl in 10 meter lengths (each length is worth 5 points so there is incentive to stick with these)
REC: Coach-led Plank exercises