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WOD -
Sat 26th Jul
26
Jul14

Warm Up
Row 500Mts
3 Rds Cindy

A: CrossFit Games 2014 Beach WOD Without The Beach
AFAP Time Cap 45"
Run Both Poli's x 2
50 KB Thrusters @ 16/8kg
30 Burpees
Run Amazonia 
30 Burpees
50KB Thrusters
Run Both Poli's x 2

 

WOD -
Fri 25th Jul
25
Jul14

Warm Up:
3 Rds
Burgener Warm Up
4 OHS
4 Burpees
4 Pull Ups

A: 20 Minutes 
5 x 3 Snatch @ 80% 1RM
5 x 3 Snatch DL High Pull 125% 1RM Snatch

B: 3Rds Not For Time
8 OHS @ 75% 1RM
8 Stiff Legged DL

C:AMRAPx6'
12 Ring Dips
6 GTOH @ 60/30Kg
200Mts Run
Restx2'
AMRAPx4'
12 GTOH @ 60/30Kg
6 Ring Dips

WOD -
Thu 24th Jul
24
Jul14

Warm Up:
3Rds
10 Wall Balls
10 DU's

A EMOMx6
4 Push Press @ 75% 1RM
4 Front Squats

B: EMOMx8
5 Thrusters (Same Weight As Above)

C: AMRAP 4Rds 1' Each
Max Cal Row
Max Clusters @ 40/20Kg
Max Box Jumps @ 24/20'
Max Burpees
Rest

WOD -
Wed 23rd Jul
23
Jul14

Warm Up:
Max DU's in 5 Minutes
Every Mistake
(Example if you trip up between 0-10 1 Burpee, Between 11-20 2 Burpees etc)

A: EMOMx5
Wall Walks 1st Minute 1, 2nd Minute 2 Etc

B: Tabata 
Hollow Rock Hold On The Bar Head Forward/Hollow Rock On Bar Head Backwards

C: Tabata 
Kipping On The Bar/T2B


D: AFAP 24' Time Cap
4 x 450Mts Run/Row
120 Walking Lunges
100 DU's
80 Box Jumps
70 Sit Ups
50 Pull Ups
40 Wall Balls
30 Mountain Climbs (90)
20 T2B


 

WOD -
Tue 22nd Jul
22
Jul14

Warm Up:
12-10-8-6-4-2
T2B's
Hollow Rocks
Back Extensions

A:12 Minutes
5 x 5 1 & 1/4 Front Squats 70%

B: EMOMx5 
4 Stott Press/4 Behind The Head Push Press (Max Weight)

C: AMRAPx6'
10 Kb Swings @ 24/16Kg
5 HSPU's
100Mts Run (STOP Sign)



 

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