July 31

Reminder: We are doing a CrossFit Total on Saturday @ 11am

Follow by a Social Gathering

Strength

3-3-3 Press @ 75% or less of 1RM

MetCon

10min AMRAP

5 Pull Up

10 Push Up

15 Air Squat

July 30

Reminder: We are doing a CrossFit Total on Saturday @ 11am

Follow by a Social Gathering

That being said, this weeks program is based on preparing you for Saturday. We want as many people as possible to come in for the CFT. These benchmarks are important to track your progress.

Strength

3-3-3 Back Squat @ 75% of 1RM

MetCon

For Time:

10 Squat Cleans

50 Sit Ups

8 Squat Cleans

40 Sit Ups

6 Squat Cleans

30 Sit Ups

4 Squat Cleans

20 Sit Ups

2 Squat Cleans

10 Sit Ups

July 27

1-1-1-1-1-1-1

Overhead Squat

Cash Out

1000m Row AQAP

July 26

Strength

3 x 5-10 Wall Climb (2min)

MetCon

3 Rounds of:

800m Run

30 Sit Up

30 Superman

July 25

L-Sit

V-Sit

Manna

Strength

3 x Max L-Sit Hold

MetCon

"2008 CrossFit Games WOD"

5 Rounds of:

5 Deadlift (275#/185#)

10 Burpee

Ken C. on today's workout (HERE)

July 24

Strength

A1. 4 x 2 Push Press
A2. 4 x Max Effort Broad Jump

MetCon
"Running Jackie"
1000m Run
50 Thruster (45#/35#)
30 Pull Up

July 23

Strength
5 x Power Clean + 2 Front Squat

MetCon
"Power Elizabeth"
21-15-9
Power Clean (135#/95#)
Ring Dip

July 20

A. 5x1 Hang Snatch

B. 3x3 Back Squat @ 80%

July 19

Strength

A1. 3x Max Effort Toes 2 Bar (1min)
A2. 3x Max Handstand Push Up (2min)

MetCon
For Time:
800m Run
30 Box Jump (24"/20")
400m Run
30 Box Jump
800m Run

July 18

Why we love CrossFit!

Strength

5x1 Split Jerk

MetCon

7min AMRAP

7 KB Swings (1.5/1)

7 Pistols Each Leg (scale w/ 21 Air Squats)

Struggle unloading your weights? Watch HERE

July 17

The Godfather at the 2012 CrossFit Games

Strength

3x1 Hang Power Clean

(warm up your lifts then 3 max effort singles)

Do it like (THIS)......Not like (THIS)

MetCon

For Time:

1000m Run

30 Power Clean (135#/95#)

50 Burpee

(15min Cap)

July 16

"Fran"

21-15-9

Thruster (95#/65#)

Pull Up

July 12

5 Sets of:

3 Power Clean (Heavy)

200m Run

Full Recovery Between Sets

July 11

MetCon

12min AMRAP

5 Pull Up

10 Push Up

20 Jumping Lunges

Cash Out

3x20 Back Extension

July 10

Strength

A1. 5x2 Pause Front Squat

A2. 5x 30-60s Handstand Hold

MetCon

4 Rounds of:

20 Wall Ball (20/14)

10 Toes to Bar

July 9

Strength
A1. 5x1 Press
A2. 5x3 High Box Jump

MetCon
21-15-9
SDHP
Push Press
(95/65)

July 6

Thank you Roxy! T-Shirts coming soon!!

A1. 3-3-3-3-3 Deadlift (1min.)

A2. 5 x Max Effort HSPU (3min)

July 5

3 Rounds of:

800m Run

30 KB Swing

50 Sit Up

July 4

For you CrossFit Addicts here is a suggested 4th of July WOD

"Brenton"

Five rounds for time of:
Bear crawl 100 feet
Standing broad-jump, 100 feet

Do three Burpees after every five broad-jumps.

July 3

Check out Ken C. on the CrossFit Game Site (Click HERE)

"DT"

5 Rounds of:

12 Deadlift

9 Hang Power Clean

6 Push Jerk
(155#/105#)

Or scale with,

"Mini DT"

5 Rounds of:

9 Deadlift

6 Hang Power Clean

3 Push Jerk

EST will be CLOSED tomorrow (7/4)

July 2

Strength

5 x 5 Back Squat

MetCon

21-15-9

Overhead Lunge (45#/25#)

Pull Up

Burpee

EST will be CLOSED Wed. July 4th