Monthly Archives: July 2012

Mobility
Dynamic

WOD
5 Rounds
10 Pull Ups
15 Push Ups
20 Squats

Cash Out
Coaches Choice

Mobility
Dynamic

WOD
5 Rounds
15 Box Jumps
12 Burpees
9 Toes to Bar

Cash Out
Stretch and roll out.

Mobility
Dynamic

WOD
Filthy Fifty
50 Box Jumps
50 Jumping Pull Ups
50 KB Swings
50 Walking Lunges
50 Knees to Elbows
50 Push Press
50 Back Extensions
50 Wall Ball
50 Burpees
50 Double Unders

Cash Out
Stretch and roll out.

Mobility
Dynamic

WOD
3 Rounds
400m Run
10 Sit Ups
500m Row
10 Back Extentions

Cash Out
Coaches Choice

Mobility
Dynamic

WOD
10 Pull Ups
20 Push Ups
30 Sit Ups
40 Squats
50 Box Jumps
60 Wall Ball
50 Box Jumps
40 Squats
30 Sit Ups
20 Push Ups
10 Pull Ups

Cash Out
Stretch and roll out.

Mobility
Dynamic

WOD
3 Rounds
400m Run
50 Sit Up
30 KB Swings
10 Ground to OH or Snatch

Cash Out
Hand Stand Practice

This week we will do the initial testing for a new Body Weight Exercise Challenge. Make sure that you pick up your new sheet and complete some of the tasks each workout this week. We will retest in 6 weeks. You will also see a weekly challenge posted in the gym. Sign up with your pledge of how many reps you will complete. Make it difficult and use the space to keep track of your reps. This weeks challenge is KB Swings. #25 for ladies and #40 for the men.

Mobility
Dynamic

WOD
6 Rounds
200m Run
10 Toes to Bar
20 Push ups

Cash Out
Coaches Choice

This week we will do the initial testing for a new Body Weight Exercise Challenge. Make sure that you pick up your new sheet and complete some of the tasks each workout this week. We will retest in 6 weeks. You will also see a weekly challenge posted in the gym. Sign up with your pledge of how many reps you will complete. Make it difficult and use the space to keep track of your reps. This weeks challenge is KB Swings. #25 for ladies and #40 for the men.

Mobility
Dynamic

WOD
12 Min AMRAP
30 Double Unders
15 KB Swings

Cash Out
Coaches Choice

Mobility
Dynamic

WOD
Running “Bear”
4 Rounds
Perform 4 cylces of
1 Clean
1 Front Squat
1 Push Press
1 Back Squat
1 Push Press
then
Run 200m

Cash Out
Coaches Choice

Mobility
Dynamic

WOD
Row 500m – staggered start
then
10-9-8-7-6-5-4-3-2-1
Hang Power Clean
Ring Dips
Run 400m

Cash Out
Coaches Choice

Crossfit Endurance

If you have been following the Crossfit Endurance on these posts, we are going to try following the Crossfit Endurance site. The link is on the right.