Thurs 8/1/13
Thurs 8/1/13: Split Jerk 1-1-1-1-1-1-1 -THEN- Every 45 secs for 4:30 mins do: 1 Power Clean @ 75% of 1RM Split Jerk & 3 Split Jerks
Month: July 2013
Wed 7/31/13
Wed 7/31/13: For Time: 100 Double Unders -Rest As Needed- For time: 10 Thrusters, 135/95 lbs 50 Double Unders 8 Thrusters, 135/95 lbs 40 Double Unders 6 Thrusters, 135/95 lbs 30 Double Unders 4 Thrusters, 135/95 lbs 20 Double Unders 2 Thrusters, 135/95 lbs 10 Double Unders
Tues 7/30/13
Tues 7/30/13: Row 2k Meters -Rest 2 Minutes- For Time: 100 AbMat Sit Ups -Rest 2 Minutes- For Time: 60 Push Press 95/65# Every time barbell touches ground, 6 burpee penalty
Mon 7/29/13
Mon 7/29/13: Chipper for time: 20 Row (calories)s 30 Burpees 40 Ground To Overheads, 95/65 lbs 50 Toes-to-bars Overhead Walking Lunge With Plate, 45/25 lbs, 100 ft Run, 200 m
Sun 7/28/13
Sun 7/28/13: Regular class schedule will resume TOMORROW, MONDAY 7/29. Go to a local track or do this WOD at home. Each for time: Run: 10 x 400 m Rest as needed between 400m runs *Cróga CrossFit is CLOSED from Thursday 7/25 until Sunday 7/28 for The CrossFit Games*
Sat 7/27/13
Sat 7/27/13: Go to a local track or do this WOD at home. 14 Minute AMRAP: Run, 400 m 20 Sit-ups 20 Supermen *Cróga CrossFit is CLOSED from Thursday 7/25 until Sunday 7/28 for The CrossFit Games*
Fri 7/26/13
Fri 7/26/13: Go to a local track or do this WOD at home. 3 rounds for time of: Walking Lunge, 50 m Standing Broad Jump, 100 m Run, 200 m *Cróga CrossFit is CLOSED from Thursday 7/25 until Sunday 7/28 for The CrossFit Games*
Thurs 7/25/13
Thurs 7/25/13: Go to a local track or do this WOD at home. 4 rounds for time of: Run, 400 m 50 Air Squats *Cróga CrossFit is CLOSED from Thursday 7/25 until Sunday 7/28 for The CrossFit Games*
Wed 7/24/13
Wed 7/24/13: For time: 75 Handstand Push Ups At the beginning of each minute perform 20 Double-unders. *We will be CLOSED from Thursday 7/25 until Sunday 7/28 for The CrossFit Games*
Tues 7/23/13
Tues 7/23/13: “Nancy” 5 rounds for time of: Run, 400 m 15 Overhead Squats, 95/65 lbs *We will be CLOSED from Thursday 7/25 until Sunday 7/28 for The CrossFit Games*
