July 2014

WOD: A. Strength Cluster: In 10 minutes build up to a max set of 1 Shoulder to Overhead, 2 Barbell Lunges (in place alternating, one on each leg with bar in front rack position), to 1 more Shoulder to Overhead B. 15 minute AMRAP of: 50 double unders 10 shoulder to overhead 95/65 RX+ 115/80 (55 […]

WOD: “Fight Gone Bad” In this workout, you move from each of five stations after a minute. This is a five minute round from which a one minute break is allowed before repeating. The stations are: WBS 20/14 10′ for reps SDHP 75/55 for reps Box Jumps 20″ for reps Push Press 75/55 for reps Row

WOD: A. Back Squat: 3-2-1-1-1 E2:30MOM B. E3MOM for 4 rounds: sprint 400m, then max reps toes to bar rest 3 minutes Score = total toes to bar completed

WOD: A. Shoulder Press: 10-5-5-10 E3MOM B. Complete the following for time of: 21-15-9 push press 95/65 RX+ 115/80 KBS 24kg/16kg RX+ 32kg/24kg burpees

WOD: A. Cluster: In 10 minutes build up to a 1RM power snatch followed by 1 squat clean B. B. Spend 10 minutes working on and setting up muscle-up area or strict pull-up area C. 10 rounds with a 12 minute running clock of: 3 power snatch 135/95 3 squat cleans 135/95 With the remaining time,

WOD: A. EMOM Clean & Jerk Training: Clean & Jerk EMOM x 8 Min 1: 10 cleans 75/55, 95/65, 135/95 Min 2: 10 jerks 75/55, 95/65, 135/95 Min 3: rest and change weights Min 4: 8 cleans 95/65, 135/95, 155/105 Min 5: 8 jerks 95/65, 135/95, 155/105 Min 6: rest and change weights Min 7: 6

WOD: “Jackie” Complete the following for time of: 1000m row 50 thrusters 45/35 30 pull-ups

WOD: Complete the following for time of: 400m run 20 double unders 20 burpees 600m run 40 double unders 40 box jumps 24″/20″ 800m run 80 double unders 80 DL 75% bodyweight

WOD: Complete the following for time in any order and partition as desired of: 100 WBS 20/14 10′ clear line 100 pull-ups 100 sit-ups ab-mat anchored 100 KBS 24kg/16kg 100 calorie row Reminder: Yoga is canceled tonight.Don’t forget to follow Dennis as he competes in The CrossFit Games! Live streaming all day at games.crossfit.com!

WOD: A. Power Snatch to OHS, building up E2MOM for 12 minutes 2 power snatch to 2 OHS B. 2 rounds for time of: 21 over the bar burpees 15 power snatch 95/65 RX+ 115/80 (55 and over 75/55) 9 OHS 95/65 RX+ 115/80 (55 and over 75/55) Don’t forget to follow Dennis as he competes in