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Workout of the Day Blog

Wednesday 7.23.14 W.O.D.

WOD:
Interval “Karen”
30sec Work, 30 sec. Rest
150 Wall Balls (20,14)
** Complete as many rounds as needed to complete 150 wall balls
** Score total working rounds
Extra Credit/Strength:
Bulgarin Split Squats (4 x 25)
** This is programmed in as extra credit to be completed at the end of the WOD as recuperation method
CLICK THROUGH FOR MOVEMENT DEMO


Wednesday 7.23.14 Competitor W.O.D.

Dynamic Effort Oly
Strength #1: Snatch Pull (8 x from ground + below knee + above knee)
Strength #2: Hang Snatch (12×1 @ 70%- perform full squat)
WOD #1
200m farmers carry
30sec rest
100m farmers carry
30sec rest
50m farmers carry
30sec rest
100m farmers carry
30sec rest
200m farmers carry
WOD #2
10 x 100m sprints
30sec rest between all sprints
** Score slowest time


Wednesday Barbell Club @ CFR5 6:30pm

Movements TBA


Wednesday 7.23.14 On-Ramp Class 1 of 6 @ CFML 6:30pm

Intro:
What is CrossFit?
CrossFit Lingo
Mobility
Dynamic Warm up
Bergener Warm Up
New Skill:
Squat
Dead Lift
Push Ups
W.O.D.:
21-15-12-9
Air Squats
Push Ups
100m Run


Tuesday 7.22.14 W.O.D.

Dynamic Effort Lower
Strength: 1A: Back Squat (8×3 @ 75% 1RM)
** This is a traditional stance back squat taken from the rack
Strength: 1B: Deadlift (8×2 @ 80%)
** This is a traditional deadlift
WOD:
60 Dubs
6 Rope Climbs
50 Dubs
5 Rope Climbs
40 Dubs
4 Rope Climbs
30 Dubs
3 Rope Climbs
20 Dubs
2 Rope Climb
10 Dubs
1 Rope Climb
** Singles x2
** 1 Rx Rope Climb = 1 modification
** No jumping onto ropes
Extra Credit:
Barbell Hip bridges 3×25