WOD 7.28.14

image
Michael showing us his application of fitness

A.
back squat
3RM
-20 min to establish this RM for the day
-sets will be performed with a 3 sec pause at the bottom (commit to a solid 3 count)
-warm-up with sets of 3 with a pause (we will spend some good time down in the bottom today)
-look to use 7-10 sets to establish this RM for the day.

B.
10,9,8…3,2,1
deadlift
lateral burpee over barbell
-15 min time cap

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WOD 7.26.14

girl rings
Rings are fun

A.
turkish get-up
2RM
-1L + 1R
-10 min to estabish this RM for the day

B.
3x
AMRAP 5
15 OHS
15 ring dip
200m run
rest 2 min
-score each amrap as its own, goal is fastest consistent pace across all 3 rounds
-run counts as 1, must complete the distance to count
-post lowest score of the 3 rounds

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WOD 7.25.14

Jerred bench press
This guy

A.
bench press
2RM
-15 min to establish this RM for the day
-plan on using 7-10 sets total
-work up to this RM with sets of 2 only

B.
5x
500m row
200m run
-partner up, partner A begins the row while partner B waits, as soon as A finishes the row they will perform the run, the rest period will be the amount of time you have after the run until the person on the rower finishes and leaves for their run

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WOD 7.24.14

IMG_0036
Oregon’s fit youth, post workout

A.
box squat (front rack, 1″ below parallel, normal stance)
12×2
-set OTM
-use 75% of 3RM front squat, if there is no reference for loading, warm up to something that moves quick and balanced
-warm up to the working weight with sets of 2 only, start with an empty bar

B.
10,9,8…3,2,1
deadlift
30 double under
-15 min time cap
-loading should be approx. 60-70 of 1RM

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WOD 7.23.14

puppy lift
CrossFit is infinitely scaleable, everyone can participate

A.
3x
10 IYTs
40 Russian twist
50 single unders (alternate feet)
-NFT
-IYTs are done lying on bench with head over the end
-Russian twist should be AHAP while maintaining unbroken sets

B.
2 min ball slam 30/20
1 min rest
2 min push press 75/55
1 min rest
2 min SDHP 75/55
1 min rest
2 min wall ball 30/20
-score is total reps

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