Tuesday, 7-29-14
Strength/Skill – Shoulder Press 5 x 2
Complete as many rounds as possible in 20 minutes of:
185/135-lb. hang power cleans, 3 reps
6 strict ring dips
9 box jumps, 30/24-inch
27 double-unders
Strength/Skill – Shoulder Press 5 x 2
Complete as many rounds as possible in 20 minutes of:
185/135-lb. hang power cleans, 3 reps
6 strict ring dips
9 box jumps, 30/24-inch
27 double-unders
Strength/Skill – Weighted Pull-ups 5×5 Complete in 4 minutes: 30 Steps OH Walking lunge 15 Knees-2-elbows 15 Burpees 10 Thrusters (75#/115#) Rest 1 minute. If you finish early it’s extra rest time. Complete a total of 4 rounds. Restart with lunges each round.
Tuesday/Thursday A.M. hours this week are 6 A.M. and 7 A.M. Strength/Skill – Complex – Shoulder Press-Push Press-Jerk (Power or Split) x 5 In front of a clock set for 12 minutes: 1 minute of 30-inch box jumps 1 minute of 115-lb. sumo deadlift high-pulls 2 minutes of 30-inch box jumps 2 minutes of 115-lb….
Gym is closed until further notice. Today’s Home WOD 5RFT5o D/U’s or 75 Tuck Jumps30 Alt. DB/ KB Snatches30 Goblet Squats
Strength/Skill – Shoulder Press 3-3-3-3 2!-15-9 Deadlifts 225/185 Wall Balls 20/14 30 Double Unders
12 min EMOM 8 weighted lunges 8 floor presses Workout 15.3 Complete as many rounds and reps as possible in 14 minutes of: 7 muscle-ups 50 wall-ball shots, 20-lb. ball to 10 feet 100 double-unders
Strength -Snatch Balance 3-3-3-3-3 W.O.D. 21-15-9 Front Squat 135/95 Push Jerk 135/95 Pull-ups A very cool video by Paul Schneider. “This Crossfit inspired piece is an experiment in sound, small moments, dynamic build and human intensity. It’s a race against the clock that we all must face, and a reminder to breathe, because you can.”