Monday, July 28, 2014

WOD Tuesday July 29, 2014

WARM UP:  8 min
run 400 m
15 strict press (pvc/bar)
15 straight arm raises front (5/2.5- each hand)
15 straight side arm raises (5/2.5 - each hand)
5 strict pull ups
15 air squats

MOBILITY:  Pec Smash

SKILL/STRENGTH:  15 min to set up floor press to WOD weight

WOD:  “Lynne”
5 Rounds for max reps
Bodyweight floor press
Pull Ups (MOD- ring rows)
rest as needed between rounds



Sunday, July 27, 2014

WOD Monday July 28, 2014

WARM UP:  10 min
row 200 m
10 grassshoppers 
spiderman walk
10 banded passthroughs
roving plank (across mat and back)

MOBILITY:  Hanging Thoracic Opener

SKILL/STRENGTH: 4 sets unbroken dips, rest 1 min between sets

WOD:  "Main Site Monday"  10/26/11
20 min AMRAP
3 wall walks  (MOD roving plank)
10 up-downs
5 pass thrus
10 grasshoppers (2 ct)

Friday, July 25, 2014

WOD Saturday July 26, 2014

WARM UP:  10 min
Run 200 m
10 pass throughs
duck walk forward and back (20 ft)
20 double unders (attempts)
10 inch worm push ups


Mobility:  Couch Stretch

WOD:  “CrossFit Games 2014 Event 3”
3000 m Row
300 Double Unders (x3 singles)
3 Mile Run

Teams of three, 1 row at a time, 1 jump roping, 1 resting- when all jump ropes and row complete, all run 1 mile together

Thursday, July 24, 2014

WOD Friday July 25, 2014

WARM UP:  Sharks and Minnows (7 min)


Mobility:  Bottom foot smash

Skill/Strength:  Deadlift 5(50%) 3(60%) 2(70%) 1(75%) 1(80%) 1+(85%)

WOD:  “CrossFit Games 2008 Event 2”
5RFT
5 Deadlift (275/185)
10 burpees

Wednesday, July 23, 2014

WOD Thursday July 24, 2014

WARM UP:  10 min
200 m row
10 air squats
10 ground touch, reach
1 set max double unders
5 pull ups


Skill/Strength:  MOBILITY 10 min (QL Smash, Quad roll, Piriformis smash, Banded Adductor opener, Psoas Smash)


WOD:  “CrossFit Regionals 2013 Event 1” “Jackie”

Row 1000 m
50 Thrusters (45/35)
30 Pull Ups


Tuesday, July 22, 2014

WOD Wednesday July 23, 2014

WARM UP:  8 min
400 m run 
walking quad stretch
10 lateral lunges
5 wall balls
spiderman walk


Mobility:  Banded Hip Openers

Skill/Strength:  Snatch drills- 30 High Pulls from hips
30 High Pulls from knees
30 Hang Muscle Snatch (from above knee)- pvc/bar
30 Hang Power Snatch (from above knee)- pvc/bar

WOD:  “CrossFit Games 2009 Event 5”
3 RFT
30 Wallball (20/14)-10’ target
30 Squat Snatch (75/45)


Monday, July 21, 2014

WOD Tuesday July 22, 2014

WARM UP:  8 min
8 box jump overs
Pendulum walk
8 Push Press (PVC/Bar)
8 Pass throughs
8 leg swings (front to back) (each leg)
sprint 50 m x 2

Mobility: Shoulder Rib Fix

Skill/Strength:  10 min 
Even:  Bottom Squat hold 
Odd:  3 Push Press (70% max)

WOD:  “CrossFit Open 12.3”
18 min AMRAP
15 Box Jump (24/20)
12 Push Press (115/75)
9 TTB