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Workout of the Day Blog

Tuesday 7.29.14 W.O.D.

Max Effort Upper
Strength: Push Jerk (1RM – in less than 10 reps)
x2@50%, x2@ 60%, x1@70%, x1@85%, x1@93%, x1@1RM+
WOD:
Its a Chipper!
10 STOH (135,95)
10 Bounds (30,24)
10 Thrusters (135/95)
10 T2B
10 Burpee Bar MUs
10 T2B
10 Thrusters
10 Bounds
10 STOH
** Rx+ = Fat Bar STOH and Thrusters
** 1 Burpee Bar MU = 1 Burpee + 2 Pull Ups
Extra Credit:
50 Ring Outs


Tuesday 7.29.14 Competitor W.O.D.

Max Effort Upper
Strength: Push Jerk (1RM – in less than 10 reps)
x2@50%, x2@ 60%, x1@70%, x1@85%, x1@93%, x1@1RM+
WOD:
Its a Chipper!
10 STOH (135,95)
10 Bounds (30,24)
10 Thrusters (135/95)
10 T2B
10 Burpee Bar MUs
10 T2B
10 Thrusters
10 Bounds
10 STOH
** Rx+ = Fat Bar STOH and Thrusters
** 1 Burpee Bar MU = 1 Burpee + 2 Pull Ups
Special Strength #1
4×8 Bent Over Banded Rows
** Increase across weight + bands, but not to failure
Special Strength #2
3xmax reps weighted pull ups @ 50% 1RM
Special Strength #3
3xMax Reps Seated DB Press (45,25)
Special Strength #4
50 Ring Outs


Tuesday 7.29.14 Barbell Club @ CFML 6:00pm

Movements TBA


Tuesday 7.29.14 OnRamp Class 2 of 6 @ CFR5 6:30pm

Skill Review:
Squat
Dead Lift
Push Ups
New Skill:
Standing Press
Push Press
Push /Split Jerk
Box Jumps
W.O.D.:
8min AMRAP
10 Box Jumps
10 Push Presses
10 DeadLifts


Monday 7.28.14 W.O.D.

Announcement: CrossFit Games finally tonight 7.27.14 8pm on ESPN2. Check it out!!!
Dynamic Effort Lower
Strength: Back Squat (8×3 @ 80% 1RM)
WOD:
30-20-10
Squat Cleans (75,55)
Russian KB Swings (70,55)
**Rx+ = Micro Band (red) Russian KB Swings (70,55)
Extra Credit:
100 Barbell Side Bends
CLICK THROUGH FOR BANDED KB SWING MOVEMENT DEMO