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27 July 2013

Group Warm Up 

WOD

CrossFit PAX “Decathlon”!!!

2 hours, 10 events!

25 July 2013

Warm Up

2 min double unders

20 two count mountain climbers

30 air squats

20 pull ups

Skill/Strength

3 sets of 10 at increasing weight

WOD

4 rounds of max 1 foot burpees in 30 seconds (30 sec rest between rounds)

4 rounds of max chest to bar pull ups (30 sec rest between rounds)

4 rounds of alternating pistols (30 sec rest rest between rounds)

4 rounds of max KB swings in 30 sec (30 sec rest between rounds)

10 min squat test

27 June 2013

Warm Up

5 rounds of:

5 burpees

5 parallete shoot throughts

5 dead hang pull ups

10 air squats

Strength

Weighted Pull Ups

5 mins to achieve max weight

WOD

Team WOD (group of 4):

Run a total of 2 miles

Row a distance of 2K

100 burpees

100 double unders

19 July 2013

Warm Up

2 mins double unders

20 air squats

20 pull ups

20 sit ups

20 toes to bar

samson stretch 30sec/side

Skill/Drills

Parking Lot Drills- Coaches choice

WOD
3 x 800m sprint

15 July 2013

Warm Up

4 rounds of:

5 burpees

5 medball cleans

5 air squats

5 strict pull ups

as a group: 3 min hollow hold

Strength

Squat Cleans

8 mins to find 1RM

WOD

CrossFit Games 2013 Regional Event 7:

4 rounds for time of 2 rope climbs

100ft sprint

4 x 225lb squat cleans

100ft sprint

13 July 2013

Warm Up

In any order, groups of 4:

10 team push ups 

200m log carry

20 med ball pass sit ups with partner

20 air squats

Samson stretch 30s/side

WOD



Eva

5 rounds for time of:

800m run

30 x 2 pood KB swings

30 x pullups

12 July 2013

Warm Up

3 rounds of:

10 burpees

5 beat swings

5 pull ups

5 ball ups

5 push ups

5 jumping air squats

end with samson stretch 30sec/side

Strength

Back Squat

3 sets of 7 at increasing weight (60-80% 1RM)

WOD

Tabata toes to bar

1 min rest

Tabata sit ups

1 min rest

Tabata lateral jumps over parallete

10 July 2013

Warm Up

3 rounds of:

200m run

10 push ups

10 ring dips

10 toes to bar

10 overhead squats with PVC

end with samson stretch

Strength

Sumo Deadlift 4 sets of 7

(increase weight each set)

WOD

EMOM of:

burpee box jump, increase 1 per minute

9 July 2013

Warm Up

400m run

20 thrusters with PVC/bar

20 pull ups

2 rope climbs

samson stretch 30s/side

Strength

3 sets max dead hang pull ups

“extra credit”: add increasing weight each set

WOD

Jackie 

1K row

50 thrusters (45#)

30 pull ups

8 July 2013

Warm Up

7 min amrap of:

parking lot sprint

10 med ball cleans

10 push ups

10 front squats with pvc/bar

Samson stretch after AMRAP

Strength

3 sets of 5 progressive cleans at 70% or more of 1RM

WOD

9 min EMOM

(Rx: 135/95)

2 Deadlift 

2 Clean

2 Burpee

“extra credit”: 14 min EMOM