Monthly Archives: July 2013

WOD 300713

Warm Up

500m Row

400m Run

100 Double Unders

WOD

Open WOD 13.1 – Courtesy of CFHQ

MEN –¬† Proceed through the sequence below completing as many reps as possible in 17 minutes of:

40 Burpees

75 pound Snatch, 30 reps

30 Burpees

135 pound Snatch, 30 reps

20 Burpees

165 pound Snatch, 30 reps

10 burpees

210 pound Snatch, as many reps as possible

WOMEN – Proceed through the sequence below completing as many reps as possible in 17 minutes of:

40 Burpees

45 pound Snatch, 30 reps

30 Burpees

75 pound Snatch, 30 reps

20 Burpees

100 pound Snatch, 30 reps

10 burpees

120 pound Snatch, as many reps as possible

WOD 260713

Warm Up

Athletes Choice

WOD

Working in groups of 3 get through 7 rounds of

7 Box Jump 24/20

7 Push Press 50/30

7 Knees to Elbow

70 Double Unders

7 Burpee Wall Ball 12/8

7 Power Snatch 60/40

7 Skin the Cat

once  your team has performed 7 rounds you will then run 1600m indian file

 

 

WOD 230713

Warm Up

500m Row,

3x

10 Deadlift

10 Good Mornings

10 Push Press

*all with broomstick

10 Ring Rows

WOD

Focus on the Deadlift technique, then within a 15 min time limit

3RM (rep max) Deadlift

Results from 05-02-13

 

WOD 190713

Warm Up

Athletes Choice

WOD

Working in pairs make it through A, B, C and D twice

5 Minute AMRAP

A: Rope Climb

B: 10 Toes to Bar / Overhead Squat hold 20/15

C: 15 Box Jumps 24/20 / 150m Run (Loop)

D: Alternating KB Swings (Russian) / Reverse Burpee

Rest 1 minute between exercises

WOD 180713

Warm Up

4x

10 Ring Rows

10 Kettlebell Swings

10 Thrusters (broomstick)

10 Push Press (broomstick)

150m Run (Loop)

WOD

A: 1RM Push Jerk (10mins)

B: “Jackie” – Courtesy of CFHQ (12 minute cap)

1000m Row

50 Thrusters 20/15

30 Pull-ups