Sunday, July 14, 2013
Strength
Push jerk
Conditioning
3 Rounds for time of:
50 Walking lunges
200m Run
Saturday, July 13, 2013
For time:
Row 3,000m
25 Burpees
50 Thrusters (95#/65#)
25 Burpees
Row 1,500m
Thursday, July 11, 2013
“Dirty Thirty”
For time:
30 Wall ball (20#/14#)
30 Pull ups
30 Deadlift (95#/65#)
30 Sit ups
30 Box jumps (24″/20″)
30 Power cleans (95#/65#)
30 Supermans
30 Overhead squats (95#/65#)
30 Hand release push ups
30 Double unders
30 Air squats
Classic WOD Courtesy of Guerrilla Fitness CrossFit Montclair Circa 2010
Wednesday, July 10, 2013
Skill / Strength
Hang snatch
Conditioning
EMOM for 10 minutes:
2 Hang snatches + 1 Overhead squat
-THEN-
Run 800m for time
Tuesday, July 9, 2013
Strength
Back squat
Conditioning
Complete 4 total intervals of:
4 rounds of “Cindy” every 5 minutes
Sunday, July 7, 2013
Strength
Deadlift
Conditioning
4 Rounds of:
10 Deadlift (155#/110#)
10 Shoulder to overhead (155#/110#)
Rest 1 minute in between rounds
Saturday, July 6, 2013
For time:
100 Double unders
15 Chest to bar pull ups
30 Sit ups
Run 800m
30 Sit ups
15 Chest to bar pull ups
100 Double unders
