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6:15 pm

Wednesday July 29th

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"Blonde Haired, Blue Eyed, Red Blooded American"


5 Rounds for time of:



7 HSPU

4 Muscle Ups

17 Thrusters 45/35

76 Double Unders 




Many scaling options for these movements.




Scaling:

Less HSPU, 3 Wall Walks, :30 HS Hold, 7 Box or Regular Push Ups


Pull up/Push up sub for the Muscle Ups


Less Double Under reps or do 100 single unders

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It has been a pleasure, my friend.


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6:55 pm

Tuesday July 28th

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Skill

T2B 






"Flight of Stairs"

3 total rounds, resting 3 minutes between each:




5 Minute Clock::

KB Swing (2/1.5)

T2B

Lunges (2x)






Ladder style reps. 1 swing, 1 T2B, 1 Lunge per leg... 2 swings, 2 T2B, 2 lunges per leg. etc.






Total 21 minutes with the rest.

Score each segment.

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9:30 pm

Monday July 27th

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Back Squat

5x5




One weight across.







"SuperNova"

3 Rounds for time:

Run 400m

12 Hang Power Cleans 135/95

12 Lateral Bar Hop Burpees

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5:13 pm

Saturday July 25th

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"Sled Wars"

6 Races




This WOD is divided into multiple sections, each an all out quick sprint against one other person.

Ideally, put people with someone in class they are competitive with, if able.





Each round begins with a full length sled push as fast as possible, dead sprint, down and back on the turf, 100 feet total... followed immediately by "something":




Round 1) 7 Burpees

Round 2) 5 Squat Cleans (135/95 Rx)

Round 3) 10 Calorie Row

Round 4) 12 KB Swings Heavy (2/1.5 if able)

Round 5) Farmer's carry 100 feet (2 KBs or Handles can be used)

Round 6) 10 Strict Pull Ups or Ring Rows


Have fun!!

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6:39 pm

Friday July 24th

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OLY

Power Snatch

EMOTM 10

3 Unbroken Reps, working on extension and getting under the bar with straight arms.






Skill Review

Double Unders






"Annie"

50-40-30-20-10

DUs

Sit Ups

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5:35 pm

Thursday July 23rd

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"Christmas in July"

1 HSPU
2 Front Squat (115/80 LBS)
3 Burpees
4 Pull Ups
5 GOLDEN SWINGS (1.5/1)
6 Push Press (115/80 LBS)
7 Knee-2-Elbow
8 Air Squats
9 Wall Balls
10 LORDS A LEAPIN (24″/20″)
11 Calorie Row
12 KB Snatch (6R/6L) (1.5/1)


Sing the 12 days of Christmas song, and you have the rep scheme..

I.e.
Round 1 is 1 HSPU
Round 2 is 2 front squats, then 1 HSPU
Round 3 is 3 Burpees, 2 Front Squats, 1 HSPU
etc. 

All the way to round 12.

Enjoy!!!

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5:55 pm

Wednesday July 22nd

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Extended Mobility Time


Hill Repeats
Every 5th minute, for 5 total rounds:

400m Hill Run
40 Second Plank Hold



Rounds start at 0-5-10-15-20


Score all 5 rounds. Pure conditioning and pacing today.
Don't go out too hot on round 1, try to keep it sustainable, punch it at the end if you have a second wind.

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5:30 pm

Tuesday July 21st

Yoga with KT at 7:05!!


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Deadlift
Work up to a challenging double, touch and go.

Not a ton of volume, just get up to some heavy reps for a bit.
Can be a 2RM if feeling good.



"Diane"
21-15-9
Deadlifts (225/155)
HSPU


Many scaling options available on the HSPUs:
Wall walks, abmat HSPU, Double KB overhead press, etc.

Discuss with your coach in class. You may scale reps or movements or both.

Deadlift weight should be manageable. Should be able to do the set of 21 in no more than 2 sets ideally.

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3:38 pm

Monday July 20th

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The CrossFit Games are THIS WEEK!!! TUNE IN!



Tempo Box Squat with Pause

Work to a heavy set of 5 reps, with 3 second descent, and 2 second pause on the box. Explode up as fast as you are able.




Coach's Note: This should NOT be a true 5RM, or anywhere near it, this is working on good movement pattern, and exploding from the hole. Don't be a meathead today. This is a drill for form improvement and good mechanics, not a max out.

Be sure to use spotters. No broken barbells on boxes, please.






Skill Work

9 Rounds, NOT for time, for quality:


4 Turkish Get Ups (2/arm)

2 Rope Climbs




Scaling options are plentiful, talk to your coach in class.
This is formal practice.








Sprint Cash OUT

100 Air Squats for time


Goal is under 3 minutes.. You will never fail an air squat. Go til it burns.

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5:40 pm

Saturday July 18th

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WOD
“Hope”
Three rounds of:
Burpees
Power Snatches (75,55)
Box Jumps (24,20)
Thrusters (75,55)
Chest to bar Pull-ups



Scaled – (55/35) or less. Scale to Ring Rows for Pull Ups or Banded.
This workout runs similar style to "Fight Gone Bad".
Athletes spend 1 minute at each station accumulating as many reps as possible, going through all 5 movements in a row.
Rest 1 minute between segments.

Total = 17 minutes
Score = Total reps completed

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