07/24/17: Snatches and Pull Ups

__________________________________

WOD:

__________________________________

__________________________________

Boot Camp:

____________________________________

A.) 50 Turkish Get-Ups (Must Alternate)

B.) 4X:

12 DB Snatches

6 Pull Ups

 

Post results to SugarWOD!

Optional: EWOD/CoreWOD

__________________________________

Classic CrossFit:

__________________________________

A.) Snatch Balance:  20 Minutes to Build to Max

B.) 4X:

3 Snatches w/ 80%

6 CTB Pull ups

 

 

Post results to SugarWOD!

Optional: EWOD/CoreWOD

__________________________________

Heavy Program:

__________________________________

A.) Back Squat:  40 w/ 75%

B1.) FS:  135 x 10

B2.) Single Arm DB Row:  10 Per Side (5X)

C1.) Banded Hamstring Curls:  10

C2.) Single Leg Hip Bridge:  10 Per Leg (5X)

D.)  400 M Prowler Push

 

Post results to SugarWOD!

Optional: EWOD/CoreWOD

07/21/17: Benching, Then 21-15-9

__________________________________

WOD:

__________________________________

__________________________________

Boot Camp:

____________________________________

A.)  Chest Elevated Push Ups:  Max Reps, Every 3 Minutes, 3X

B.)  21-15-9:

DB Front Squats

Push Ups

C.)  20 Slow and Controlled Hammer Curls, 3X

 

 

Post results to SugarWOD!

Optional: EWOD/CoreWOD

__________________________________

Classic CrossFit:

__________________________________

A.) Close Grip Bench:  3 w/ 75%, Every Other Minute, 8X

B.)  21-15-9:

DB Hang Squat Cleans (50/35#)

Handstand Push Ups

C.)  20 Slow and Controlled Hammer Curls, 3X

 

 

Post results to SugarWOD!

Optional: EWOD/CoreWOD

__________________________________

Heavy Program:

__________________________________

A.)  Back Squat:  6x2 w/ 70% (Move the Bar Fast)

B.)  Power Cleans:  1 Every 30 Seconds, 20X

C1.) GHD Static Hold Facing Down:  30 Seconds

C2.) GHD Static Hold Facing Up:  30 Seconds, 3X

D1.) Hamstring Curls:  10

D2.) Full Range of Motion Gluteham Raises:  10, 3X

E.)  Odd/Even 12:

Even:  20 Doubles

Odd:  10 Calorie Row

 

 

Post results to SugarWOD!

Optional: EWOD/CoreWOD

07/20/17: CFR Open WODs 10 & 11

__________________________________

WOD:

__________________________________

__________________________________

Boot Camp:

____________________________________

WODs 10 & 11 From CFR Open (Compare Scores)

 In 10 Minutes (Master's Have 12 Minutes):

Row 2000 M

With Remaining Time:  Complete Max Burpees

Score for WOD 10 = 2K Row

Score for WOD 11 = Total Burpees

 

Post results to SugarWOD!

Optional: EWOD/CoreWOD

__________________________________

Classic CrossFit:

__________________________________

WODs 10 & 11 From CFR Open (Compare Scores)

 In 10 Minutes (Master's Have 12 Minutes):

Row 2000 M

With Remaining Time:  Find 1 Rep Max Clean and Jerk (Must Be Squat Clean)

Score for WOD 10 = 2K Row

Score for WOD 11 = 1RM Clean and Jerk

 

Post results to SugarWOD!

Optional: EWOD/CoreWOD

__________________________________

Heavy Program:

__________________________________

ROMWOD

 

Post results to SugarWOD!

Optional: EWOD/CoreWOD