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WOD – Friday – 07/29/16

Rob LaBar_Games_Event 6

A. 5 Sets: Bench press x 10 reps
– Between sets, perform 20 Standing alternating lunges with bar across back rack as load
B) For Time:
50 clean and jerk 135/95
– every time you break, you must perform 20 abmat sit-ups

WOD – Thursday – 07/28/16

 

A) AMRAP 3:
2-4-6-8-10 etc…
SDLHP: 53/35
T2B
– rest 2 min
B) AMRAP 3:
Row for calories
– rest 2 min
C) AMRAP 3:
2-4-6-8-10 etc…
Alt DB snatch; 40/25
Pullups
– rest 2 min
D) AMRAP 3:
Row for calories
– rest 2 min
E) AMRAP 3:
2-4-6-8-10 etc..
KB Swing 53/35
— 50m run after each round

WOD – Wednesday – 07/27/16

For Time:
400m run
50 dubs/100singles
500m row
50 dubs/ 100singles
20 burpees
50 dubs/100 singles
20 squat cleans (185/125)

WOD – Tuesday – 07/26/16

Team Swim_Games 2016

Congrats to The CrossFit Squad for competing amongst the 40 most elite and fittest teams on the Planet at The CrossFit Games last week in Los Angeles.

A) 2 sets NFT
15-20 Ring rows. Get body as horizontal as possible. Should be done in no more than 2 sets
15 Thrusters. ‘Empty bar’
8-10 Powell raises (per arm). Light weight
B) For Time:
30 deadlfts 155/105
30 box jumps overs 24/20
30 calorie row
30 box jump overs
30 deadlifts

WOD – Monday – 07/25/16

A. Power clean + 5 push press @32×1
one set every 2:00 x 5 sets: OK to build but should be similar in weight all sets
B) For Time:
20 S2O 115/85
40 burpee
20 S2O

WOD – Friday – 07/22/16

A. 5 sets. Bench press x10 reps
– Perform 20 step ups onto a box betwen sets. You choose height. May hold DBs in hand as loading
B) For TIme:
30 squat clean thrusters;135/95
Row 30 calories

WOD – Thursday – 07/21/16

AMRAP 26:
21 KB swings 53/35
Run 100m
15 Box jumps 24/20
run 100m
9 OHS 95/65 You may scale to BS or use a PVC pipe for OHS
Run 100m
** every 5 minutes, rest for 2:00, then pick up where you left off
***5:00-7:00, 12:00-14:00, 19:00-21:00

WOD – Wednesday – 07/20/16

A. Build to heavy complex. 1 Power Clean + 2 Front Squats + 1 Squat Clean
B) AMRAP 14:
20 s2o 135/95
20 power cleans
20 pushups
20 pullups
RX+
AMRAP 14
20 s2o 185/125
20 power clean
20 HSPU
20 c2b pullups

WOD – Tuesday – 07/19/16

warmup
4 sets NFT
3-5 strict pullups. Use band if needed but must remain strict
8-10 birddog’s
20 Hollow rocks
https://www.youtube.com/watch?v=qVVcQxYAQCYstart @1 min mark
A. Back squat: 5, 5, 4, 4, 3, 3. Building. Begin @roughly 75%
B) For time: (all one score)
3 rounds of..
50 dubs/100 singles
20 wallballs 20/14
    then.. no rest
3 RFT
row 500m
10 power snatch 115/85. If you cannot do 5+ reps @ this weight unbroken, scale down

WOD – Monday – 07/18/16

warmup
HS walk practice OR kicking up to HS on wall OR 5-10 box walk arounds in pike position. take 5 min with this
A. push press @32×1; 6-5-4. Building from last week. Rest 2 min
B) 5 sets. One set every 4:00
:90 sec amrap
sprint 100m
12 thrusters 75/55
AMRAP burpees
–score is total number of burpees (Please control bar to the ground…Do NOT Drop bar)
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