Mon, July 28th

Clean Review Warmup

P1.

15 Minutes to Establish Max Effort Hang Power Clean

P2.

“Helen”

Run 400 meters

21 KB Swings

12 Pull-ups

Sun, Jul 27th

From Crossfit Mainsite July 3rd 2014

5 rounds for time:

21 Turkish Getups w/45 lb barbell (21 total)
run 400 meters

note: sub with Kb’s

 

Sat, Jul 26th

 

Warmup:

2×10

  • Hang Muscle Snatch
  • Overhead Squat hold
  • Full Sit-ups

Then.. 4 minute calf smash on barbell

P1.
15 minute muscle up clinic

 P2. 

10 Rounds for time:
8 Back squat @ 225/155
2 Muscle Ups

note: sub 3 pullups +3 Ring Dips for 1 muscle-up

Fri, Jul 25th

Warmup:

3×10
Scapular retractions on Pullup bar
Reverse Shrugs on Box

Then..

2 minutes each side with lax ball

P1.

15 minutes to find max Split Jerk from back rack

P2.

Amrap unbroken sets of 3 chinups in 3 minutes

P3.

3 sets of:
Run 800 meters
Rest 3 minutes between sets. Try to keep times within 5 seconds of initial pace.

Reminder: We are going to Cloverleaf Tavern following the last class of the evening. Come hangout and watch the Crossfit Games with us. 

Thurs, Jul 24th

P1. 

15 minutes to work up to a max Med Ball Turkish Get-up

* if you get the 20lb ball quickly move onto kettlebells

 

P2.

5 rounds for time:

10 Ring Dips

50 Double unders

*12 minute cap

P3.

Death by KB Swing (70/53lb) (Russian)

*at the top of every minute complete 3 burpees

Wed, Jul 23rd

CF Lite

5 Rounds

15 Seconds on 45 Seconds off:

-Burpees
-Shuttle Sprint
-Sandbag Squat

Record total reps

WOD

3×10 w/Empty Bar
-Bent Over Rows
-Hang Power Cleans
-Front Squats
-Hang Power Snatch
-Overhead Squat
*perform a Samson stretch between sets

then..

15 minutes to find max height ninja roll to box jump
*this is about fun and being explosive after recovering athletic position

then..

1 round sprint
Row 750 meters
75 Wall Balls

Tue, Jul 22

CrossFit Lite

4 Rounds for time
400m Run
4 DB Cleans
4 DB Push Press
4 DB Squats

*Go as heavy as possible

WOD

3x

10 Reverse Shrugs (On box)

10 Ring Rows

10 True Pushups

 

10 rounds for max pullups

Max Rep Strict Pullups

25 Yd Zercher Walk or Prowler Push (Parking Lot)

 

Finisher: 1 minute Banded Full Support Squat

Mon, Jul 21st

CrossFit Lite
p1.
4 sets max L-sits
*rest 90 seconds between sets

then…

4 sets of max hold at top of pull up
*rest 90 seconds between sets

then…

4 sets Max Handstand holds
*rest 90 seconds between sets
P2.
10 minutes to work up to 1rm box Jump

p3.
100m Row TT

 

WOD

20 minutes:

Hang Power Clean 5×5

Increase weight each set

P2. 10 minutes to work up to 1rm box Jump

P3.
1000 m Row TT

Sun, Jul 20

Sunday Fun Day!
Free Class at 9am bring a friend!!

“Sealfit WOD”(10am)

10 minutes:

20 KB swings (2/1.5pd)

10 Box Jumps (24/20)

 

Immediately into:

Run/walk 1 mile and rest remainder of time

 

Immediately into:

10 minutes:

20 KB swings (2/1.5pd)

10 Box Jumps (24/20)

Sat, Jul 19 CLOSED

Come cheer on the CrossFit Caldwell team and our neighbors as they compete at the first Annual “Battle of the Burbs”