Thursday WOD, July 23, 2015

Posted on 22. Jul, 2015 by .

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Warm up:
1 round of:
300m Row
Butt kicks
High knees
Samson stretch
Walking toe touches
10 Burpees
5 Hang cleans (bar)
10 Thrusters (bar)

Strength:
Strict press, work to a heavy
Split Jerk, work to a heavy

WOD:
For time:

2000m Row
Rest 3 minutes
1000m Row
Rest 3 minutes
500m Row

Post loads and time to comments.

______________

LEANFIT:

As many rounds as possible in 20 minutes of:

2 Box jumps
4 Pull-ups
6 Knees to chest on rings
8 Squats
10 Walking lunges

Post completed rounds to comments.

______________

DE:
10 rounds for time of:

12 Burpees
400m Run
Rest 2 minutes

Post time to comments.

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Wednesday WOD, July 22, 2015

Posted on 21. Jul, 2015 by .

0

Warm up:
1 round of:
300m Row
Butt kicks
High knees
Samson stretch
Walking toe touches
10 Burpees
5 Hang cleans (bar)
10 Thrusters (bar)

Strength:
5 sets of: 3 position snatch (hip, above knee, floor)
3×2 Snatch grip push press

WOD:
5 rounds for time of:

25 Sit-ups
15 Burpees
400m Run
Rest 2 minutes

Post loads and time to comments.
____________

LEANFIT:
For time:

2000m Row
25 Push-ups
Rest 3 minutes
1000m Row
25 Push-ups
Rest 3 minutes
500m Row
25 Push-ups

Post time to comments.

____________

DE:
For time:

50 Squats
50 Walking lunges
50 Step ups with bar on back
800m Run
2 rounds of: 50 sit-ups and 50 back extensions
800m Run

Post time to comments.

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Tuesday WOD, July 21, 2015

Posted on 20. Jul, 2015 by .

0

Warm up:
1 round of:
300m Row
Butt kicks
High knees
Samson stretch
Walking toe touches
10 Burpees
5 Hang cleans (bar)
10 Thrusters (bar)

Strength:
5 sets of: 1 Clean deadlift, pause above knee + Clean pull + Power clean @ 75-80%

WOD:
5 rounds for time of:

8 Deadlifts (225 lb./155 lb.)
6 Muscle ups
4 Box jumps (30″/24″)

Post loads and time to comments.
___________

LEANFIT:

75 Sit-ups
50 Russian twists
25 Hollow rocks

Rest 1 minute, then complete 10 minute EMOM: 7 Burpees

rest 1 minute, then for 20 minutes, every 2 minutes complete 200m Run

____________

DE:
For time:

3 rounds of:
1000m Row
25 Push-ups

Rest 3 minutes, then complete 7 rounds of:
8 Pull-ups
400m Run
Rest 1 minute

Post time to comments.

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Monday WOD, July 20, 2015

Posted on 19. Jul, 2015 by .

1

Warm up:
1 round of:
300m Row
Butt kicks
High knees
Samson stretch
Walking toe touches
10 Burpees
5 Hang cleans (bar)
10 Thrusters (bar)

Strength:
5×2 Back squat @ 85%
1 set max rep back squats @ 65%

WOD:
For time, reps 10-9-8-7-6-5-4-3-2-1 of:

Power snatches (75 lb./55 lb.)
Push presses
Sumo deadlift high pulls
Handstand push-ups
Double-unders (reps: 100-90-80-70-60-50-40-30-20-10)

Post loads and time to comments.

___________

LEANFIT:

5 minutes max cal Row

As many rounds as possible in 20 minutes of:
3 Power cleans (115 lb./55 lb.)
10 Push-ups
5 Pull-ups
10 Wall balls

Post calories and completed rounds to comments.

___________

DE:
8 rounds for time of:

3 Deadlifts (205 lb./125 lb.)
5 Box jumps
7 Burpees
400m Run
Rest 2 minutes

Post time to comments.

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NEWS!

Posted on 18. Jul, 2015 by .

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1. Ryan is back home this week!! Welcome home, Ryan!!

2. The CrossFit Games start this Wednesday! Follow the live action at games.crossfit.com. Amie will be there with CrossFit Weightlifting — follow @crossfit_weightlifting on Instagram for updates as well!

3. Andrea is ordering a rower, and there is a discount for ordering more than one rower. If you are interested in ordering your own rower, email Andrea for more information: andrea@wodmasters.com

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