30 Jun WOD- Friday, July 1
Strength: -Off rack OK- a) EMOM 4 3 Push Press Rest 2 min b) EMOM 5 2 Push Jerks Rest 2 min c) EMOM 6 1 Split Jerk WOD: 12 min AMRAP Ascending Ladder 2,4,6...
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29 Jun WOD- Thursday, June 30
Warm-up: Med Ball Battle Teams: 8 rds 30 on/30 off For most med balls on your team’s side -can carry as many as possible -3 burpee penalty for dropping ball Strength: Back Squat Wendler wk 2,c2 70% +10 x3 80% +10...
28 Jun WOD- Tuesday, June 29
Skill: Kipping HSPU Drills (15 min) -tripod -tripod to pushup -tripod to extended plank -handstand to headstand -headstand to kick up to wall (with partner) Advanced athletes- work on free standing HSPU w/ partner Benchmark WOD: “Nate” 20 min AMRAP 2...
27 Jun WOD- Tuesday, July 28
Warm-up: 200 m run Partner "junk yard dog" part 1 200 m run Partner "junk yard dog" part 2 -Dynamic stretching WOD: Partner relay for time (14 min cap): 500-400-300-200m Row -One partner rows a set, then the...
26 Jun WOD- Monday, June 27
Skill: BB warm up and BTN Jerk Drills Strength: A. EMOM 5 Behind the Neck Jerk for quality- land in a lockout 3-2-2-1-1 B. Push Press Wendler wk 2,c2 70% +5# x 3 80% +5# x 3 90% +5# x...
24 Jun PRIDE WOD- Saturday, June 25
9:30am and 10:30 am Regular CrossFit PRIDE WOD: Power Clean x50 (95/65) Run 400m (100 m laps) Isabel- 30 Snatches (95/65) Double under x 200 Every min 4 burpees Lv1: 65/45, 300 singles, 1 burpee emom Lv2:...
23 Jun WOD- Friday, June 24
Strength: Deadlift Wendler Week 1, Cycle 2 65% +5# x 10 75% +5# x 10 85% +5# x MR % based on 90% of 1rm WOD: 5 rounds for time 20 DB/KB Snatch (45/30) 10 Single Arm Overhead Walking...
22 Jun WOD- Thursday, June 23
Strength A: Push Press Wendler Week 1, Cycle 2 65% +5# x 5 75% +5# x 5 85% +5# x MR % based on 90% of 1rm WOD: 3 rds for time: 400 m run 10 Ring Dips 10...
22 Jun WOD- Thursday, June 23
Strength A: Push Press Wendler Week 1, Cycle 2 65% +5# x 5 75% +5# x 5 85% +5# x MR % based on 90% of 1rm WOD: 3 rds for time: 400 m run 10 Ring Dips 10...
21 Jun WOD- Wednesday, June 22
Strength A: EMOM 8 2 Hang Power Clean + 1 Hang Squat Clean Strength B: Back Squat Wendler Week 1, Cycle 2 65% +10# x 5 75% +10# x 5 85% +10# x MR % based on 90%...