WODs for July 10-15th 2017

Monday’s WOD at 6, 7, 9am and again at 4 and 6pm
As many rounds as possible in 15 minutes of:
70/55kg power clean, 3 reps
15 wall ball shots (20/14#)
200m sprint
Post number of rounds and remaining reps to chalkboard/journals
*0.3 bike or 250m row for substitution run.
Compare to April 3 2017

Monday 5pm CrossFit Total STRONG
Press Complex, Romanian deadlifts and a single 20 rep back squat set

Tuesday’s WOD at 6, 7, 9am and again at 4 and 6pm
Power snatch, 1 rep
20 minutes to work up to a heavy single rep
Post load to journal/chalkboard
-then-
For time complete:
70/50# DB snatch, 5 reps (alternate R/L each rep)
24/20″ burpee box jump, 5 reps
70/50# DB snatch, 10 reps
24/20″ burpee box jump, 5 reps
70/50# DB snatch, 15 reps
24/20″ burpee box jump, 5 reps
70/50# DB snatch, 10 reps
24/20″ burpee box jump, 5 reps
70/50# DB snatch, 5 reps
24/20″ burpee box jump, 5 reps
Post load and time to chalkboard/journals

Tuesday 5pm Open Training Hour

Wednesday’s WOD at 7 and 9am, again at 4 and 6pm
For time, complete**:
150/100kg deadlift, 10 reps
50 scott ups (25kg/10kg)
200 double unders
50 scott ups
150/100kg deadlift, 10 reps
**and at any point during the WOD, 8 rope climbs (Rx from seated position)
Post time and load to chalkboard/journals

Wednesday 5pm Specialty- Double Girl WODs
Isabel: 30 reps power snatch for time
Nancy: Five rounds for time of 400m run and 43/29kg overhead squat, 15 reps

Thursday’s WOD at 6, 7, 9am and again at 4 and 6pm
Handstand warm up, skill work and practice
-then-
“Tabata This”- this is a CrossFit benchmark WOD.
Tabata Row
Rest 1 minute
Tabata Squat
Rest 1 minute
Tabata Pull-up
Rest 1 minute
Tabata Push-up
Rest 1 minute
Tabata Sit-up
Post total number of reps for each activity to chalkboard/journals.
The Tabata interval is 20 seconds of work followed by 10 seconds of rest for 8 intervals.
Compare to Sept 20 2016, June 8 2015 and/ or September 23 2010

Thursday 5pm Open Training Hour

Friday’s WOD at 7 and 9am, and again at 3 and 5pm
Back squat
Spend 15 minutes working up to a heavy set of 3 reps
-then-
Partner WOD, 10 minute AMRAP
5 burpee toes to bar
Partner does 5 deadlifts at same tempo as partners’ TTB (Toes touch… barbell touches ground for the DL), NEVER drop bar until the 5th BTTB is done. Partners switch places and repeat
Subsequent rounds are the same, but with: front squats, hang power cleans, push press, then start over with deadlifts. All done with a barbell at 50% of heaviest 3 rep back squat.
Post TOTAL number of BTTBs done for the team

Saturday Sessions
8:30am Whole Life Challenge Post-Test WOD… Double Baseline repeat
-this WOD is open to anyone at CFM in addition to the WLC post testers.
9:30am group/partner WOD- Mike

Surf and Sand Sundays- 8:00am at Zuma near tower 13 (more west than where we met last summer) Location will vary a bit from Sunday to Sunday… look for my/others’ cars parked on PCH or in the lot. This is an “no-host activity”… just show up with boards, wetsuit, breakfast, coffee, etc… ready to do whatever you want to do- like surf, swim, paddle, body surf or boogie board.

Leave a Reply

Your email address will not be published.