Month: July 2014

Ego Check

WOD 7-18-14 40m sled pull – 5 sets as heavy as possible In 6 minutes: •750m row •max burpees with remaining time Score is number if burpees In 7 minutes: •400m run •max body weight back squats with remaining time Score is number of back squats

Home

WOD 7-17-14 Front Squat 5-5-5-3-3-3 AMRAP in 15 with a partner: •5 Burpees •10 Wallballs •15 Kettlebell swings Partner 1 does 5 burpees then partner 2 does 5 burpees, partner 1 does 10 wallballs then partner 2 does 10 wallballs, etc…. Cash out: 400m partner medball run (trade med ball as needed)

Drive

WOD 7-16-14 3x200m sprints – rest 2 minutes between each set Pistol Practice 6-6-6-6 (3/ leg) 21-15-9 (8 minute time cap) •Ball Slams (30/20) •Pull-Ups 12-9-6 (starting at the 8 min cut-off) •Burpees •DB Thrusters (45/30) Cash out: 3 sets of 10 heavy kettlebell swings

Game Plan

WOD 7-15-14 Power Clean + Hang Squat Clean: find a heavy single 3 Rounds •400m Run •7 Deadlift (275/185) •14 Goblet Step Ups (20/16)(55/35) 7/leg •21 Double Unders Cash Out: 20 deadhang Pull-ups, break reps up any way

Leopard

WOD 7-14-14 Strict Press 5-5-5-3-3-3 15-10-5 •Power Clean (95/65) •Push Press (95/65) -Then- For time: •20 Burpee Box Jumps (24/20) •30 4-count bicycle crunches Cash Out: 3 sets of 15 heavy Russian kettlebell swings

Ghoti

WOD 7-11-14 Deadlift: 5×3 AMRAP in 10: • 5 Strict Pullups • 5 Burpees • 5 Box Jumps (24/20) • 5 Snatch (95/65) No 6:30pm class tonight! We will be starting the movie at 7. Bring snacks and drinks. Don’t forget about the One & Done competition at CFB tomorrow!

Chalupa

WOD 7-10-14 Clean & Jerk: find a 1RM 5 Rounds: • Sled Pull (45/25) • 20 KB Swings (55/35) • 10 Box Step-Ups (24/20) [per leg] —rest 2 mins between rounds— Score is total time, including rest periods. The sled pulls will be done outside from the gate to the blue dumpster and back. Movie …

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Captcha

WOD 7-9-14 Thrusters : 5×3 (from the ground) 5 Rounds: • 5 Heavy FS • 200m Run • 2 Heavy FS Rest 2-3 mins between rounds. Each round is timed seperately. Movie Night is this Friday! We will not be having a 6:30pm class. The featured film is The Lego Movie! We will start the …

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Canada

WOD 7-8-14 Back Squats: find a 5RM For Time: • 800m Run • 40 Power Cleans (135/95) • 40 Box Jumps (24/20) • 40 DB Thrusters (45/30) • 200 DUs Reps/run may be broken up any way you want. After Party: Tabata Handstand Hold Movie Night is this Friday! We will not be having a …

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Guru

WOD 7-7-14 Bench Press: Max reps (95/65) AMRAP in 4: • 100ft* Farmers Carry (55/35) • 15 Wall Ball (20/14) —rest 2 mins— AMRAP in 4: • 10 KB Swings (55/35) • 5 Burpees —rest 2 mins— AMRAP in 4: • 7 T2B • 10 Ball Slams (20/10) *The farmers carry will start where you …

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