WODs

July 23, 2013 Tuesday

Workout weight will be 60% of your 1RM Thruster. Please look up your 1RM Thruster on Beyond the Whiteboard before coming to class. If you have C2B Pull ups, please do Burpee C2B.


July 22, 2013 Monday

Snatch Complex

You will have about 20 minutes to work on technique and work up to a heavy Power Snatch + Squat Snatch. You must touch and go from your power snatch into your squat snatch in order for the rep to count.


July 21, 2013 Sunday

Rest Day

July 20, 2013 Saturday


July 19, 2013 Friday

If you don't have C2B Pull ups, do Jumping C2B Pull ups.

You will have about 20 minutes to work up to a heavy single. If you don't have pull ups, do weighted Ring Rows.


July 18, 2013 Thursday

Alternate between the row and the run; do the row on the odd minutes and the run on the even minutes. Record your time for each row and run.


July 17, 2013 Wednesday

Squat Snatch should be 60% for your OHS 5 rep max for the day.

You will have about 20 min to work on technique and work up to a heavy 5 rep.


July 16, 2013 Tuesday


July 15, 2013 Monday

Clean Complex

You will have about 20 minutes to work on technique and work up to a heavy Power Clean + Squat Clean. You must touch and go from your power clean into your squat clean in order for the rep to count.


July 14, 2013 Sunday

Rest Day

July 13, 2013 Saturday

Partner WOD

While one partner holds a deadlift at the top (135/95), the other does 1 round of: 15 KB Swings 15 Wall Ball *If the BB is dropped, then the working partner stops. When reps are completed, both partners switch roles. 1 round is counted every time 15 KBS and 15 WB are completed.


July 12, 2013 Friday

You will have about 20 minutes to work up to a heavy single.


July 11, 2013 Thursday

20 min AMRAP Ladder

Start at 1, and add 1 rep each round to your ring rows and push ups (1-2-3...) Start at 5, and add 5 reps each round to your double unders (5-10-15...)


July 10, 2013 Wednesday


July 09, 2013 Tuesday


July 08, 2013 Monday

Use the same weight for your OHS as you use for Snatch.

Record your best 5 rep, 3 rep, and 1 rep lift.


July 07, 2013 Sunday

Rest Day

July 06, 2013 Saturday

If you'd like to donate to CrossFit for Hope, we will have a donation bucket at the gym, or you can go directly to Dan's fundraising page and donate there; https://hope.crossfit.com/sponsor?id=U9042&hope=cures


July 05, 2013 Friday

Back Squats will be done at 75% of your 10 rep max. The bar will start on the ground. You can use up to 1 abmat and a 10 lbs plate to do your HSPUs; the next modification will be HSPUs on boxes.

You will have 20 minutes to work up to a 10 rep max. Take the weight off of the rack.


July 04, 2013 Thursday

Happy Independence Day!!!


July 03, 2013 Wednesday

You will have about 20-25 minutes to work on technique and work up to a heavy single.

You can push press, push jerk, or split jerk. You can also go from the front rack position or from behind your head.