150715 Wednesday
Day 3WOD 150715
July 2015
150715 Wednesday
Day 3WOD 150715 warm-up – Coach’s Choice A1. t-n-g squat clean cluster – 2. 2. 2. 2, rest 10sec @ dots, rest 30sec then A2A2. 8 front rack step-ups, total reps (4R + 4L), rest 2min then back to A1, x 3-rest as needed-B. 5 sets @ 85-95% effort, kettlebell is Athlete’s Choice5 kb deadlifts5
150714 Tuesday
Day 2WOD 150714(Repeat WOD 150407) warm-up – Coach’s Choice Athletes can start @ A, B, or CA. AMRAP 4:00 @ 80-90% effort250m row12 t2b/k2e/hkr6 burpeesrest 2:00, then BB. AMRAP 4:00 @ 80-90% effort40 double unders – OR – 100 singles12 db g2oh, total reps, alt arms2 rope ascents – OR – 7 plank ascentsrest 2:00
#7… ~cpj 150713
Recently, an article has been going around about why your daughter should CrossFit. (hyperlink!) A good piece… But I would like to rephrase it, and let you know why your sons AND daughters should not only CrossFit, but engage in training (or exercise). Just as the article points out, there are many positive ramifications of
150713 Monday
Day 1WOD 150713 warm-up – Coach’s Choice A1. 1-5 heavy back squats, rest to top of minute then A2A2. 60sec FLR in rings, feet on box, rest 2min then back to A1, x 3 (squat @ 0:00, 4:00, 8:00)-rest as needed-B1. AMRAP 30sec – dips, hands in rings feet on box, move immediately to B2B2.
