Monthly Archives: June 2014

07/01/14

We will be having one class tomorrow at 11:00 AM so we hope to see everyone there before you begin your Canada Day celebrations!

 

WOD (for time)

 

… Wouldn’t you like to know!

06/30/14

 

Strength

Overhead squat

Find 1RM

 

WOD (for time)

15-12-9-6-3

Overhead walking lunge (95/65)

T2B

06/28/14

 

Partner WOD

“Repeat cycle”

3 rounds of “Cindy”

5 pull ups

10 push ups

15 air squats

 

for time

50 med ball cleans (20/14)

50 Sit-ups with med ball (20/14)

“Repeat cycle”

40 Double unders

40 jumping jacks

“Repeat cycle”

30 box jump overs (24/20)

30 burpees

“Repeat cycle”

20 wall balls (20/14)

20 overhead lunges (20/14)

“Repeat cycle”

10 shoulder 2 overhead (95/65)

10 cleans (95/65)

“Repeat cycle”

 

06/27/14

 

Strength

Hang snatch

Find 2RM

 

WOD

3 rounds for time

30 hang snatch (75/55)

30 wall balls (20/14)

 

Then. ..

Surprise cash out!

06/26/14

 

Strength

Front squat

3-2-1-3-2-1

 

WOD (for time)

5 rounds

5 full cleans

10 hand release push-ups

15 sit-ups

 

Conditioning (95/65)

Rx (135/95)

Adv (185/115)

06/25/14

 

Strength (alternating sets)

Strict press

5-5-5-5-5

Pull ups

5-5-5-5-5

 

WOD (for time)

30 deadlifts (225/155)

30 wall balls (20/14)

30 T2B

20 box jump overs (24/20)

20 Burpees

50 Cal row

06/24/14

 

Strength

back squat

5-5-5-5-5

(5/10# increase)

 

WOD

The Ghost (crossfit.com)

 

6 rounds of:

1 minute of rowing

1 minute of burpees

1 minute of double-unders

1 minute rest

 

(Try for as many reps as possible of EACH exercise, not just total score. Calories rowed, burpee reps and double-under reps completed)

 

06/23/14

 

Strength

Overhead squat

2-2-2-2-2-2

 

WOD (for time)(1 bar)

20 OHS

20 burpees

20 thrusters

20 burpees

20 full cleans

20 burpees

20 muscle-ups (scale option: C2B+ring dip)

 

Conditioning (75/55)

Rx (95/65)

Adv (135/95)

06/21/14

 

Partner WOD (for time)

50 wall balls (partner holds a squat in the bottom position) (135/95)

50 burpees, (partner holds loaded barbell in front rack position) (135/95)

50 situps (partner holds a weighted plank) (45/25)

50 ring dips (partner holds top of the dip position)

50 Pull ups (partner holds plate overhead) (45/25)

 

06/20/14

 

Strength

Snatch

3-2-1-3-2-1

 

WOD

For time

2 rounds

500M row

25 burpees