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WOD Fri 7-25-14

July 24th, 2014 by admin

Warm up: 200m run 3 rds of Cindy 200m run

Skill: kipping pull up work- work on swinging through the shoulders before you pull.

Strength: Find new 1rm shoulder press in 15 min

Metcon: 10-9-8…3-2-1 KB swings

1-2-3…8-9-10 Burpee’s

T1: 55/35

T2: 70/55

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WOD Thursday 7-24-14

July 23rd, 2014 by admin

Warm up: Run the small loop 20 air squats-both just once

Skill: OHS work-the over head pos. the squat and the bottom pos.

Strength: Find a new 1rm on the DL 3 attempts

Metcon: 20min AMRAP

100 DU’s

80 Mountain climbers

60 Air squats

40 KB swings

20 Pull ups

T1: 200 singles 55/35

T2: 70/55 Add 1 legless rope climb after the pull ups

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WOD Tuesday 7-22-14

July 21st, 2014 by admin

Warm up: 10 burpees 10 KB swings/light weight X3

Skill: Get upside down! On the wall, on a bar, or free standing. Take 15min to work on this.

Strength: Take 15min to find a new 1rm on Bench press

Metcon: 15 min AMRAP of

1st 5min 10 push ups, 10 SDLHP

2nd 5min 7 wall balls, 7 box jumps

3rd 5min 4 wall walks, 4 pull ups

T1: 95/65 24/20

T2: 115/85 30/24 C2B pull ups

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WOD Mon 7-21-14

July 20th, 2014 by admin

Warm up: 500m row 10 squats 10 good mornings(pvc) X2 400m run

Skill: Core work 10 T2B 10 sit ups 10 K2E X2

Strength: Take 15 min to find a new 1rm on Back Squat

Metcon: For time:

21 DB Thrusters

400m run

15 DB Thrusters

400m run

9 DB Thrusters

400m run

T1: weight should be around 45/25 use KB’s if we need to

T2: 55/35 same as above

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WOD Tuesday 7-15-14

July 14th, 2014 by admin

Warm up: 200m run and 20 jumping jacks X3

Skill: One armed DB snatch(full) yes you squat! Work on form.

Strength: Bench press 1-1-1 95% 1rm

Metcon: 6min AMRAP of

7 KB swings

7 Box jumps

Rest 1 min

6 min AMRAP of

7 DL

7 Wall balls

T1: 35/55  155/225

T2: 55/70  185/275

Note: Check the HitCrossfit Face Book feed for sched and hour changes for this week.

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