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Wednesday 26 July 2017

WOD

Run 2 miles ( 2 x out & back to the 1 mile mark)

Rest 5 minutes and repeat.

Record both times

Don’t bust your gut on the first effort.

 

 

 
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Tuesday 25 July 2017

WOD

Back squat

20 x 90/63

12 x 110/77

6 x 120/84

2 x 130/91

Then

12,9,6,3

FS 70/49

Bar facing burpees

 
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Monday 24 July 2017

WOD

CrossFit Open WOD 14.4

Complete as many rounds and repetitions as possible in 14 minutes of:
60-calorie row
50 toes-to-bars
40 wall-ball shots 9/6
30 power cleans 61/43
20 muscle-ups

 
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Sunday 23 July 2017

R&R

 
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Saturday 22 July 2017

ONLY 1 SESSION tomorrow,  7:30am.

 

WOD

“Dallas 5”

5 minutes of:
Burpees
Then, 5 minutes of:
7 deadlifts 70/49
7 box jumps, 24/20
Then, 5 minutes of:
Turkish get-ups, 20/15 DB
Then, 5 minutes of:
7 snatches 35/25
7 push-ups
Then, 5 minutes of:
Rowing (calories)

Complete as many reps as possible at each 5-minute station. Rest 1 minute between stations.

Score will be  reps for each station.

CrossFit community results 

 
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Friday 21 July 2017

WOD

3 Rounds

6 MU – scale to MU transitions

12 Box jumps 24/20

18 Burpees

Then

Bench 5 – 5 – 5

Same weight across

 
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Thursday 20 July 2017

WOD

Hang PS

1 – 1 – 1 – 1 – 1

Hang PC

1 – 1 – 1 – 1 – 1

Push jerk

1 – 1 – 1 – 1 – 1

 
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Wednesday 19 July 2017

WOD

50 – 35 – 20

Med Ball Cleans 9/6

Russian KB Swings 24/16

 
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Tuesday 18 July 2017

WOD

Pause Squats

3×5 @ 50% +5kg

3×4 @ 60% +5kg

3×4 @ 65% +5kg

Superset with Strict Press

5 x max reps @ 70%

Then…

30 Box Jump 30/24

40 T2B

50 Cal Row

 
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Monday 17 July 2017

WOD

“DT”

5 Rounds

12 DL 70/49

9 HPC 70/49

6 PJ 70/49

*12 minute cutoff, use a weight that allows you to finish 5 rounds, under the time cap.

 
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