Thursday WOD 7.31.14

Warm Up:
TABATA
2 Rounds
High Knees 30 sec
Lunges 30 sec
Push Ups 1 min
Rest @ Bottom Squats 1 min

Set 1:
1000 m Run
15 Ring Dips
20 Pull Ups
30 Box Jumps
60 AbMat Situps
30 Box Jumps
20 Pull Ups
15 Ring Dips
1000 m Run

Set 2:
Mobility

Sahil-Parikh-Photography-2014-OCN-CrossFit-Summer-Games-Web-3

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Wednesday WOD 7.30.14

Warm Up:
Inch Worms – 1 Turf Length
1o Good Mornings w/Empty Barbell
10 Shoulder Press w/Empty Barbell
10 Hang Cleans w/Empty Barbell
1 Combo @ 40 %
1 Combo @ 60%

Set 1:
18 Minutes
Every 3 minutes, complete the following combo @ 80% 1RM Clean and Jerk:1 Deadlift
1 Full Clean
1 Front Squat
1 Push Press
1 Split Jerk
*Goal is to not let go of the bar until all movements are completed.

Set 2:
4 – 3 Min Rounds [Rounds start @ 0:00, 5:00, 10:00, 15:00*]
4 L-Hang Pull Ups
6 Toes to Bar
8 Hand Release Pushups
10 Box Jumps 24″/20″
AMRAP Double Unders

*Score is # of Double Unders
IMG_2949

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Tuesday WOD 7.29.14

Warm Up:
3 Rounds
10 Abmat Situps
8 Air Squats
6 Walking Lunges
4 HSPU

Set 1:
5 x 4 Thrusters @ 55 % 1RM Push Press*

*Pause at the top of the press for 2 sec.

Set 2:
3 Rounds
400 m Run
10 Kettlebell swings @ 1.5 pd/1.0 pd
20 Seated Leg Raises
8 Burpees
15 Cockroach Crunches
1 Rope Climb

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Monday WOD 7.28.14

Warm Up:
600 m Row
Inch Worms – 1 Turf Length
10 Sotts Press
25 Shoulder Dislocates
———————-
1 x 5 Overhead Squat @ 35%
1 x 5 Overhead Squat @ 45%
1 x 5 Overhead Squat @ 50%

Set 1:
5 x 5 Overhead Squat @ 45%*
*Pause at the bottom of each squat and hold for 2 sec.

Set 2:
3 Rounds
300 m Row
6 One Arm Kettle bell Snatches (3 Each Arm)
9 Chest to Bar Pull Ups
12 Burpees
9 Chest to Bar Pull Ups
6 One Arm Kettle bell Snatches (3 Each Arm)

Group Photo

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Friday WOD 7.25.14

Games Athletes:
Mobility/Games Prep*
*You may want to make sure you are comfortable upside down.

Non-Games Athletes:
Warm Up:
TABATA x 2
Butt Kicks – 30 sec
High Knees – 30 sec
Rest @ Bottom Squats – 1 min
Push Ups – 1 min
Hollow Body Hold – 1 min

Set 1:
Choose a CrossFit Benchmark workout you have never done, choose someone else to do it with you and crush it!

[ocn] CrossFit 2013 Summer Games -  (83 of 347)

Can’t wait until it’s over.

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