Monday, July 30, 2018


This is Crossfit Games week. Events start on Wednesday, try and watch some of it.
Band (hips)
PVC Shoulders
Bar warm up
Warm-up 2:
2-3 Rounds
Set up and do building sets of Back Squat and Bench Press
4 Rounds:
Back Squat 6-8 reps 75-80% of 1RM
20 Russian twist sit ups
Bench press 6-8 reps 75-80% of 1RM
15 plate overhead sit ups
FGB (Fight gone BAD!)
3 Rounds For Total Reps in 17 minutes.
1 minute Wall Balls (20/14 lb)
1 minute Sumo Deadlift High-Pulls (75/55 lb)
1 minute Box Jumps (20 in)
1 minute Push Press (75/55 lb)
1 minute Cal Row
1 minute Rest

In this workout you move from each of five stations after a minute. The clock does not reset or stop between exercises. This is a five-minute round from which a one-minute break is allowed before repeating. On call of "rotate", the athletes must move to next station immediately for best score. One point is given for each rep, except on the rower where each calorie is one point.

PCV (shoulders and wrists) 
Band hips
Barbell warm up
Mini WOD:
200M row
10 KBS
5 Burpee to plate
4 Rounds:
Dead Lift 6-8 reps 75-80% of 1RM
Land mine Row

Teams of 2
Row while your partner does:
3 rounds of:
5 T2B
5 Thrusters
You switch places as soon as the partner finishes 3 rounds.
You keep going until the team has rowed 3000M
Make up day, if you were out either Monday or Tuesday do the missed workout.
PCV Shoulders
Handstand Practice
Wall walk up
Kick up to the wall
Kipping HSPU
JT 21-15-9
HSPU, ring dips, pushups
We always do this after some big strength work, today we are going to do relatively fresh.
WOD 2:
Death by, every minute on the minute. Add a rep each minute.
Squat Clean, Burpee over bar
2000M row for time or 1 mile run for time
Thursday (6:00 combined class)
This is all body weight (except wallball and KBS).
Band (hips)
PVC Shoulders
KB halo
BW Strength:
#1 Couplet (3 rounds) Chest and Back
Max reps, Ring push up
Max reps, Elevated feet Ring row
#2 Triplet (3 rounds) Hamstrings, Quads and Calf
15 wallball
15 calf raises
#3Triplet  (3 rounds) Shoulders, Bicep and Tricep
HSPU or Box pike PU
Ring curls
#4Triplet  (3 rounds) Core
4 Opposite arm, leg raised plank (10 second hold, do each side twice)
10 Roll outs or Plank sled push/pull
20 Russian twist
Take a 15 second rest between moves. Basically give yourself enough time to get in position for the next exercise. 1min rest between each couplet or triplet.
We are trying to get all of this work done in 30mins.
WOD: for time
30 Air squat
5 Burpee
25 Sit up
5 Burpee
20 Lunges
5 Burpee
15 KBS 53/35
5 Burpee
10 meter Bear Crawl
5 Burpee
15 KBS 53/35
5 Burpee
20 Lunges
5 Burpee
25 Sit up
5 Burpee
30 Air squat
9am BODY by Bill workout, be ready to sweat!

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