Week of 7/28 – 8/3

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Congrats to CFCA Members Eric & Abby Rydbeck who are expecting a baby!

Monday 7/28

2 Flat Loops


7 Rounds
In 2 Mins… Complete

200m Run & Max Rep Swing Clean Thrusters
1 min Rest Between Rounds (keep track of reps)

ADV: 53/35#
Foundational: KB Headcutters

Objective: Power Endurance

Spend 10 mins or 50 Reps on a gymnastic weakness


Tuesday 7/29

10 min Partner Med Ball Tosses

1 min Each x 2 with 3 burpees on the min


5 Min Capacity Tests – 3 mins Rest between
DH Pull-ups (ADV = L Pull-ups)
Ring Push-ups
Row for Cals
Reverse Sandbag Drag

Objective: Strength/Power Endurance

Bonus Round 5 min Capacity test Partner Wallball


Wednesday 7/30


200 m Run
1 Length Bear Crawl
1 Length Burpee Broad Jump


10 min Capacity Test
KB Single Arm Strict Press
Alternate arms as needed


400m Run
200m Farmer Carry (AHASP)

Objective: Strength/Power Endurance

4 Rounds or 15 mins

Accumulate 3 mins in Ring Support or Ring Plank or High Plank

6:45PM Open Gym Challenge
EMOM for 20 mins – 5 Power Snatches (60-70% 1RM)


Thursday 7/31

10 min Gimme Relay (1,2,1,2 etc..)


Teams of 4 – Ski-athalon
Rotate 10/5 Cal Sprints on the Ski followed by 3 shuttle sprints until your team hits 500 Cals total

Objective: All Out Intensity

Penalty for losing teams then Class Stretch


Friday 8/01

5 min Run Row Ride or Jumprope

Junkyard dog w Partner


Hill Loop
Clean & Jerk
Burpee Pull-ups
Hill Loop

ADV: Muscle-ups for Burpee Pull-ups & 135/95# C & J

Objective: Effective  Rest Management

Hill Loop or 1000m Row

Russian Swing
Hill Loop or 1000m Row



Saturday 8/02 9AM

AMRAP 31 Min (As Many Reps As Possible)
8 Thrusters
6 Rope Climbs
11 Box Jumps

This is a Partner WOD – Partner #1 will perform the work listed above. Partner #2 will run 400m with a sandbag. Once Partner #2 returns from the run, Partner #1 will grab the sandbag and begin their 400m, while Partner #2 continues work wherever #1 left off. Scale the loads/ Movements to what is challenging for you currently.

This WOD was created specifically to honor the 30 men and one dog that gave their lives for our country on August 6, 2011. It is 31 minutes long—one minute in remembrance of each hero. The rep scheme is 8-6-11—the date of their ultimate sacrifice. Finally, this is a partner WOD. The men who gave their lives were from multiple branches of our military, working together as a team.  In the workout you and your team member will constantly be taking the load from each other providing much needed support and relief. We realize that no physical sacrifice made during a workout can come close to the sacrifice our brave heroes made, but we consider this WOD a CrossFitters “moment of silence.” This is how we can honor those that gave all in the name of freedom.

Sunday 8/03

This should be your endurance day (1 of preferably 2 per week)… 60-90 minutes of OTG exercise. Run, Hike, Bike, Swim, Paddle, Row Dories etc.. what you do matters less than just getting out and breathing for an extended period of time.  For extra credit make it an intermittent effort….ie.. sprint the uphills, cruise the flats and walk/coast the downhills in the case of running or biking.

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