Jimbo
WOD
Alternating Double Tabata KB Push Press
then
“Jonescrawl”
3 Rounds for time
10 Deadlift @ 115% bodyweight
25 Box Jump on 24/20
MOD: As needed
Foundations: Check with coaches
10 min Cap.
Cooldown
Max rep Muscle -ups/ Kips or DH Pullups
The choice is yours!
Recovery Day at Home? http://journal.crossfit.com/2012/05/rich-and-dan.tpl
Outside WOD’s are nice!
WOD
Partner “Wallball” Nicole on the harbor.
400 M run
Max Rep Partner Wallballs
*Scored by max rep wallballs
Cooldown
tabata hollow/ superman
Recovery Day at Home? Weed the garden!
Sometimes you literally have to jump to hit the Target!
WOD
3 Rounds for time
Run to the first telephone pole and back
10 Sandbag ground to overhead
30 sit-ups
Run to the second telephone pole and back
20 sandbag ground to overhead
20 sit-ups
Run to the third telephone pole and back
30 sandbag ground to overhead
10 sit-ups
* remember that is 1 round… 25 min Cap.
RX: 50/30
MOD: 30/20
Foundations: Check with coaches
CoolDown
Hydrate and Stretch
Recovery day at Home? 100 Lunges with something over your head.
Tony!!!!!!!!
WOD
4 x 4 Press @ 80% of 1rm
Foundation= Ascending sets
then
10-9-8-7-6-5-4-3-2-1
KB Swings 72/53#
Burpee Pull-ups
Foundations
Amrap Vet
7 KB Swings
7 Burpee Pull-ups
Cooldown
Tabata KB Front Squats
RX : 50% BW
MOD: as Needed
Recovery Day @ Home? 100 Turkish-get-ups with your fist in the air.
Ross on the way down to meet the bar.
WOD
Triple Tabata
Alternating Push-ups/Ring Rows/ Squats
*we are starting a 100 day Tabata Challenge. Every day there will be a tabata element. Get into it and you will benefit from it big time.
then
Partner Farmer Carry 75% of your BW to the end of the pier and back.
Foundations: Clear # with coaches
Cooldown
Roll it out!
*Recovery day at home? Monday is go time!
4 x 15/15 Push-ups
WOD
4 x 4 deadlifts @ 80% of 1rm
Foundation= Ascending sets
then
5 rounds for time of:
10 Hang Power cleans 135/85#
15 wall ball shots 20/14
MOD: 60% of BW on the clean
Foundation
Amrap 10 mins
10 Deadlifts
10 wallballs
Cooldown
Tabata Double Unders or Box Jumps
