6.30.14 WOD

Kettlebell Workout

Monday, 6.30.14

Warm-Up

SWOD:  Push Press 5×2

WOD:  Every Other MOM (20min)

3 Strict Pull-Ups

5 Thrusters (75/55)

Sprint to the road and back

AMRAP KB Swings

STRETCH!



6.27.14 WOD

deadlift1

Friday, 6.27.14

Warm-Up

SWOD:  Deadlifts

WOD:  5RFT

3 Deadlifts (315/205)

6 C2B Pull-Ups

9 Box Jumps (30/24)

STRETCH!

6.26.14 WOD

10438670074_c933bfabf4_z

Thursday, 6.26.14

Warm-Up

SWOD/SKILL:  10min EMOM

6 Weighted Ring Dips & 4 HSPU (both performed each minute)

WOD:  20min AMRAP

7 Hang Cleans (135/95)

5 Front Squats (135/95)

3 Push Jerks (135/95)

*10 WB after each round…increase by 5 every round

STRETCH!



6.25.14 WOD

lauren-superman

Wednesday, 6.25.14

Warm-Up

WOD:  “Empty Bar” (45/35)

13mins to complete:

30 Backsquats

20 Up & Outs

30 Front Squats

20 Up & Outs

30 OH Squats

20 Up & Outs

13mins to complete:

30 Strict Press

20 Resa Roll-Ups

30 Push Press

20 Resa Roll-Ups

30 Split Jerk

20 Resa Roll-Ups

13mins to complete:

30 Hang Power Cleans

20 Supermans

30 Power Cleans

20 Supermans

30 Cleans

20 Supermans

STRETCH!

6.24.14 WOD

recipe-image-legacy-id--346473_11

Tuesday, 6.24.14

Warm-Up

WOD:  “Barbara Ate Cheesecake”

5RFT (3min rest between rounds)

20 Pull-Ups (10 must be Burpee Pull-Ups)

30 Push-Ups (15 must be Plyo Push-Ups)

40 Sit-Ups (20 must be Weighted Sit-Ups)

50 Squats (25 must be Jump Squats)

STRETCH!

6.18.14 WOD

10-24-crossfit-kettlebell-snatch

Wednesday, 6.18.14

Warm-Up

SWOD:  Front Squats (4×15 unbroken)

WOD:  9min AMRAP

1 KB Snatch (53/35, L+R=1)

30 Dbl Unders

2 KB Snatches

30 Dbl Unders

3 KB Snatches

30 Dbl Unders

*Continue to increase by one rep each round

STRETCH!

*Photo courtesy of lacstrong.com

 

6.17.14 WOD

Tuesday, 6.17.14

Warm-Up

SKILL:  Gymnastics Goats

HERO WOD:  Bradley

10RFT

100m Sprint

10 Pull-Ups

100m Sprint

10 Burpees

-30sec Rest

STRETCH!