July 2013

Day 1WOD 130715           crossfit.com  

Day 1WOD 130715 warm-up strength: thruster1:00 – 1 rep every 15 seconds1:00 – rest1:00 – 2 reps every 15 seconds1:00 – rest1:00 – 3 reps every 15 seconds WOD…3 rounds for time of:hrpu600m runsdhp L1 – 30 hrpu, 15 sdhp – 95/65L2 – 40 hrpu, 10 sdhp – 115/85SK – 50 hrpu, 5 sdhp –

CrossFit It has blasted on to the scene… Facebook Blogs Articles from Coaches around the world I have seen a lot change in the past 5 years… and the one thing that seems to be radiating are the cries about good coaching and good programming.  I read the articles and saw the posts.  Here’s the

Happy Birthday Kat!!!      

Day 6WOD 130713 7:30, WOD8:00, WOD8:30, Intro Session9:30-11:00, Basic Training11:00, WOD11:30, WOD Warm-up WOD…For time or 20:00, which ever comes first of:20 hang snatch – 75/5540 wall ball – 20/14 @ 10'target15 kb sdhp – 32kg/24kg30 goblet squats – 32kg/24kg10 ring dips (SK-muscle-ups)20 t2b (SK-toes thru rings)double unders, L1-25, L2-50, L3-75, SK-150

Day 6WOD 130713 7:30, 8:00, 8:30, 9:00, WOD9:30-11:00, Basic Training11:00, WOD11:30, WOD           crossfit.com  

Day 5WOD 130712 Warm-up strength/skillhang squat clean – 5 x 1rope ascents WOD…3 rounds for time of:?? rope ascents9 clean to overhead12 hrbbj L1 – 6 6'plank ascents, 75/45, 20"boxL2 – 1 15'ascent, 95/65, 24"boxSK – 3 15'ascents, 135/95, 30"box

Day 5WOD 130712 Open Gym – 10am-12pm       crossfit.com  

Day 4WOD 130711 – A.M. OnlyOpen Gym – 10am-12pmOly Practice – 4:30pm & 5:30pmBasic Training – 6:30pm-8pm Warm-up endurance/agilityrowingladder drills WOD…5 rounds, each for time of:20 unbroken kb swings 50' walking lunges50' bear crawlrest exactly 1:00 between rounds L1 – 16kgL2 – 24kgSK – 32kg

Day 4WOD 130711 – A.M. OnlyOpen Gym – 10am-12pmOly Practice – 4:30pm & 5:30pmBasic Training – 6:30pm-8pm         crossfit.com