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Monthly Archives

July 2013

Thursday, August 1st

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Buy In:

Burgener Warm up

Mobility:

Coaches Choice

Strength:

15 Minutes To Work Up To The WOD Snatch Weight

WOD:

“CrossFit Games Sprint Chipper” CFK Version
(This workout will be done with a counting partner/judge)
20 – 8 Foot Sit-Up Med Ball Tosses (partner will catch and roll back) (20/14)
15 Snatches RX (145/75)
9 Burpee Standing High Box Jumps (Men 30 inch plus 1 plate, Super RX is 2 plates/ Women 24 inch plus 1 plate, Super RX is 2 plates)
(you may step down from box using hands if necessary)

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Wednesday, July 31st 2013

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Strength

15-20 Minutes:
Max 1 rep floor press at a small weight and increase per set, no big weight jumps
(If done early work on a skill that needs work)

WOD

“Ball Slammed Up”
7 Min AMRAP
7 Ball Slams (30/20)
7 Wall Balls (20/14)

0r 4 people per class have this option:

“Not a marathon but will suck anyways”
6 Km Row
At 2/4/6 Km your time will be logged
(Mark all 3 scores down on board)

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Monday, July 29th 2013

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Buy In

Practice Lap Of The Run

Mobility

Hip Flexors
Quads
Shoulders (parter overhead squat bar stretch)

WOD

“Naughty Nancy (CFK Version)”
30 Min Cap For Both WODs
“RX”
3 Rounds
Run (up the trail and east down 6th to Birch then right on Birch and right on 7th and then over to Hemlock and back down the trail to the gym)
25 Overhead Squats (115/75)

“Super RX”
4 Rounds
Run
25 Overhead Squats (135/85)

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Friday, July 26th 2013

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Skill

Muscle Up

Strength

8 Minute EMOM
Even: 3 Strict of weighted pull-ups
Odd: 3 Strict toes to bar

WOD

Team WOD
In a team of 2 complete the following.
200 Double Unders
75 Box Jumps (24/20)
75 Mountain Climbers
75 Russian Twists (30/20)
200 Meter Partner Carry (or a plate carry x2)

(How the WOD works: you climb the ladder and then go back down, but you only do the partner carry once)

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