Friday, July 31, 2015

20150731



Warm Up:
Dynamic Stretching

WOD: 16 min AMRAP
10,20,30,40,50....
Double Unders
Air Squats
Push Press 64/45

Mobility:

Wednesday, July 29, 2015

20150730


Warm up:
250m Run before and after the 3rd
3rds
10 Push ups
10 Pull ups
10 Sit ups
10 Squats

Oly: Complex
5x 1 Clean + 1 Front Squat + 1 Split Jerk (+5lbs)

WOD:
3rds
12 Front Rack Lunges 135 lbs
24 Burpees

Mobility:

Monday, July 27, 2015

20150727



Warm Up: 3min Jump Rope
Tabata
  Burpees
  Hollow Rock
  Squats
  Plank

Oly:
4x3 Split Jerk 70-75%

WOD: 10 min AMRAP
20 KB Sntach 53/35
10 T2B
10 Box Jumps 24/20"

Mobility:
Don't forget to shave your hands for tomorrows WOD!

Thursday, July 23, 2015

20150724


Warm up:
2rds
1 min Jump Rope
15 Air Squats
10 Burpees
5 Inch Worms

WOD:15 min AMRAP
3 Power Snatch 115/75 lbs
6 Overhead Squats115/75 lbs
250m run

Mobility:



Wednesday, July 22, 2015

20150723



Warm Up:
Sally Up

Oly:
Clean 5x3 +5lbs

WOD:
4rds for time
10 Deadlifts 225/155 lbs
20 Hand Release Push ups

Acc:
2 x 1min Battle Ropes

Mobility:

Tuesday, July 21, 2015

20150722



Warm up: 3 min Jump Rope
Tabata
  Squats
  Push ups
  Superman
  Hollow rock

WOD: Descending Ladder
25, 20, 15, 10, 5
Burpees
Thrusters 45/35 lbs

Mobility:
Image result for funny crossfit recovery pictures





Friday, July 17, 2015

20150717

HeroJackMartin2_th
Army Staff Sgt. Jack Martin III, 26, of Bethany, OK, assigned to the 3rd Battalion, 1st Special Forces Group, Fort Lewis, Wash., died Seo 29th, 2009, in Jolo Island, Philippines, from the detonation of an IED. Martin in survived by his wife Ashley, his parents Jack and Cheryl, and siblings Abe, Mandi, Amber and Abi.


Warm up:
Roxanne

WOD: "Jack"
20 min AMRAP
10 Push Press 115/85 lbs
10 KBS 53/35 lbs
10 Box Jumps 24/20"

Mobility:

Tuesday, July 14, 2015

20150715

Image result for funny burpee pictures

Warm up: 250m run
25m High knees
25m Butt kicks
25m Side-shuffles (each side)
25m Tin soldiers
25m Spidermans

WOD1:
10 min AMRAP
10 Burpee Box Jumps 24/20
10 Mad Russians 45/25 lbs

WOD2:
5 min AMRAP
Double unders

Mobility:



Sunday, July 12, 2015

20150713

Image result for funny crossfit memes

Warm Up: 3 min Jump Rope
Tabata:
Burpees
Push ups
Sit ups
Squats

Strength:
1 RM Front Squats A2G

WOD:
12 Min AMRAP
3,6,9,12,15,18,21,etc....
Power Snatch 115/75 lbs

Mobility:




Thursday, July 9, 2015

20150710

Image result for the seven wod

Warm Up:
3 min Jump Rope
 Stretch shoulders

WOD:  "The Seven"
7rds for time
7 HSPU
7 Thrusters 135/95 lbs
7 KTE
7 Dead lifts 245/165 lbs
7 Burpees
7  KBS 72/53 lbs
7 Pull ups

Mobility:

Wednesday, July 8, 2015

20150709

Image result for funny crossfit images

Warm Up:
Sally up:

Oly: Complex 5x 1 Clean + 1 Front Squat + 1 Split Jerk 70-80% of Clean & Jerk

WOD:
3 rds for time
6 Over Head Squats 155/105
1 min Burpees

Mobility:


Monday, July 6, 2015

20150707

Image result for funny crossfit squat pictures

Warm up:
250m run
2rds
5 burpees
5 squats
5 push ups
6 lunges
5 med ball cleans
5 med ball push press

Strength:
1RM Back Squat

WOD:
6 rds
10 Box Jumps 24/20"
Push Jerk 185/135 lbs

Mobility:




Wednesday, July 1, 2015

20150702

Image result for funny crossfit pictures

Warm Up:
Sally up

Oly: 5x3 Clean 70-75%

WOD: 2xAMRAP
5min of KB Snatch 53/35 lbs
2min rest
5min Burpee Box Jumps

Mobility: