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Friday 31st July 2015

7/30/2015

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WOD: "MURPH" for time: 1mile Run (1.6k) > 100 Pull-ups > 200 Push-ups > 300 Squats > 1 mile Run

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Thursday 30th July 2015

7/29/2015

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S&C: OHS: 6-5-4-3-4-5-6
WOD: 5RFT of:
10 C&J (50/70kg)
75 DUs

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Wednesday 29th July 2015

7/28/2015

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W'up: 3x 18mtr each:
Walk Lunge > Bear-walk
10x Tabata Hollows
S&C: 5x: 8 BB Hip ext' > 8 'pause' RR
WOD: AMREP:
3min Row for Cal
then 3x;
1min Pistols
1min Sit-ups
1min Front Lunge (45/30k)
1min TTB

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S&C: Power Snatch: 5-5-5-5-5-5
WOD: "NATE"
20min AMRAP of: 2 ring Muscle-ups > 4 HSPU > 8 KBS (rx: 32/24kg)
*scaling options: RMU: BMU / strict Pull-ups + strict ring Dips ... HSPU: Box HSPU / DB shoulder Press

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Monday 27th July 2015

7/26/2015

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Warm-up: 4x: 5 Burpee > 10 Push-up > 15 Air-Squat > max TTB (record TTB)
S&C: Hang Squat-Clean: 5x3 / Bench: building to 1RM
WOD: "THE BEAR COMPLEX"
1 Power-Clean > 1 Front Squat > 1 Push-Press > 1 Back Squat > 1 Push-Press
...complete this sequence 7x unbroken = 1 round.
Work 5 rounds for Load, rest as needed between rounds.

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Sunday 27th July 2015

7/24/2015

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Warm-up: Samsung stretch > Inch-worm > mob': ankles/hips/knees > 2min: 3Sq-1 Burpee
S&C: HSPU "Sally-up Sally-down"
then: Back Squat: 1x20 (up 2.5k)
Pair WOD #1: 8min AMRAP:
Bar-hang (L-hold or tuck-hold) VS G2OH (60/40k)
Pair WOD #2: 3RFT of:
50 Wall-ball (alternating)
75 Box-jump (alternating)
100 DUs (shared any way)

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Saturday 25th July 2015

7/24/2015

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Gymnastics for CrossFit: Workshop #2
9am-12pm

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Friday 24th July 2015

7/22/2015

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Warm-up: 20 KBS (Russian) > 20 Sit-ups
> 30 alt' KBS > set TTB & STC scale
Tech: TGU, KB Snatch, KB Clean
WOD: Friday Chipper;
10 TGU L&R > 40 Sit-ups
15 KB Snatch L&R > 30 GHD Sit-ups
20 KB Clean L&R > 20 TTB
30 KBS (American) > 10 STC
20 KB Clean L&R > 20 TTB
15 KB Snatch L&R > 30 GHD Sit-ups
10 TGU L&R > 40 Sit-ups
...for time (30min cut)

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Thursday 23rd July 2015

7/21/2015

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S&C: Squat Snatch: 10-10-10
WOD: complete for time:
1 Rope-climb
400mtr Run
2 Rope-climbs
400mtr Run
3 Rope-climbs
400mtr Run
4 Rope-climbs
400mtr Run
5 Rope-climbs
400mtr Run

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Wednesday 22nd July 2015

7/19/2015

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Warm-up:
15 Push-ups > 30 DUs
10 HSPU > 30 DUs
5 strict HSPU > 30 DUs

S&C
Split-Jerk: 3-3-3-3-3-3

WOD: E2MOM
6 Dead-Lift
8 HSPU
10 Burpee
(rx: 85/130kg + deficit HSPU)

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Friday 31st July 2015

Thursday 30th July 2015

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Tuesday 28th July 2015

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Wednesday 22nd July 2015

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