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WOD & BLOG

  • 23JUL
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    Main – CrossFit

    Warmup 9 (No Measure)

    Arm circles
    Leg swings
    10 Air squats
    Run 100m
    Downward dog – hold 30 seconds warm up ankles
    Stretch wrists
    10 jumping squats
    Run 100m
    10 Pass throughs
    10 figure 8′s
    10 good mornings

    EMOM

    Every 90 seconds for 9 minutes:
    1 strict press
    2 push press
    3 push jerks

    Work up to a heavy set

    Metcon (Time)

    30 Wall balls
    then 4 rounds of:
    12 Deadlifts 225/155
    12 Dips
    75 Double Unders
    Then….
    30 wall balls 20/14

  • 22JUL
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    Main – CrossFit

    (No Measure)

    Run one time and row the other:

    Run/row 200
    High knee holds
    Butt kick holds
    Inchworm pushups with downward dog
    Run/row 200
    Sampson stretch
    Side Lunges
    Arms and legs swings

    EMOM

    12 Minutes:
    Min 1: 3 Power Cleans 75%
    Min 2: 10 GHD’s
    Min 3: 2 Muscle up bar or rings (sub 6 chest to bars for 2 rounds and 6 dips for other 2 rounds)

    Metcon (Time)

    12-10-8-6-4-2
    Bear Complex 115/75
    Bar Facing Burpees

    Core Circuit

    4×0:40 on/0:40 off Arch Hold
    4×0:40 on/0:40 off Hollow Hold

  • 21JUL
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    Main – CrossFit

    (No Measure)

    Arm circles
    Leg swings
    10 Air squats
    Run 100m
    Downward dog – hold 30 seconds warm up ankles
    Stretch wrists
    10 jumping squats
    Run 100m
    10 Pass throughs
    10 figure 8′s
    10 good mornings

    EMOM

    15 Minutes:
    Min 1: 2 wall walks
    Min 2: 40 m farmers carry 53/35
    Min 3: Sled push 40m

    Gymnastics

    7 minutes
    Kipping practice
    Hollow/Arch swings on bar
    Kipping pullups
    Butterfly pullups

    Only move on to butterfly pullups once you are proficient with kipping pullups

    Metcon (Time)

    15-12-9-12-15
    OH lunges 115/75
    T2B
    Run 200m

    Tabata

    Flutter or scissor kicks

  • 19JUL
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    Main – CrossFit

    Warm-up (No Measure)

    Run 800 m
    High knees
    Butt kickers
    Karaoke
    Backpedal/ sprint

    Shoulder Press (5 x 5 reps @ 65%)

    Metcon (Time)

    10 to 1
    KB swings 70/ 53
    C2B pullups
    Burpee box jumps 24″/20″

    Person 1 completes a full round (all 3 movements) then person 2 will complete the same round before going to the next round.