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Wednesday July 31

Wednesday July 31

4:30 “Dogs” 6-10
5:30 “Big Dogs” 11-14

Buy in 250/500m row
3 RFT
9 snatch grip dead lift
6 power snatch
3 overhead squats
Buy out 250/500m row 

Tuesday July 30th 2013

WOD
Strength 
Front Squats 2×10 @ 80%

Conditioning 
21-15-9 reps of 
Power Snatch 115/85
Burpees
Run 200 between ea set

15:00cap

Monday July 29th 2013

The 2013 Games Season has come to a close. Did you pick the winners?

WOD

Warm up
Skill Transfer Exercise

12-15 minutes of
Snatch Balance go heavy

then

10-9-8-7-6-5-4-3-2-1 reps of

S2OH 135/95
Pull Ups
KBS 1.5/1

Sunday July 28th 2013


Welcome Home Champ 
 
 
WOD
2 Person Teams

12:00 Established 1RM
Hang Clean

rest 5:00

AMRAP 17:00
Deck of Cards

During this workout you and your partner will establish your heaviest rep of a hang clean. Your totals will be combined. Then you will complete as many cards as possible in 17:00. Your will have a traditional COMPLETE deck of cards. Each suit will be given a particular movement. TBA….

A = 21 reps
K= 15 reps
Q=13 reps
J=11 reps
10=10 reps etc

 

Saturday July 27th 2013

The Tuck getting it done at the games.

Yoga- There will be yoga starting at 7am in the morning and then a workshop at 9:00. The workshop will cover building blocks and the purpose of yoga. The workshop if FREE. 

WOD 
Rest Day 
Closed 

Friday July 26th 2013

There are no words that can describe how proud we are of Denny. All year long you put in the extra work and it paid off. Denny Hawkins you are a poster child for what CF and the community is about. You are our hero. Congratulations on a second place finish at the 2013 CrossFit Games.

WOD

Bench Press
5-4-3-2-1-1

Weighted Pull Ups
3-2-2-1-1-1

There is no time limit on this workout. You will complete 5 heavy reps of a bench press and then proceed to the pull up bar will you will complete a set of 3 weighted pull ups. Rest as needed between sets

Scaled versions of WPU will be weighted negatives or strict pull ups.

Thursday July 25


What an incredible display of heart and sportsmanship by our own Denny Hawkins today. We couldn’t be more proud of you Denny. Keep up the hard work.

200m Run
20 Wall ball 20/14
20 Sit-ups
20 GS Box jump, 24/20
20 GS Push-ups
200m Run
20 Power Clean 95/65
20 Double-unders
20 DB Thrusters, 35/25
20 Pull-ups
Run 200m
20 Front rack lunges 95/65
20 Kettlebell swings, 1.5/1
20 Push Press 95/65
20 Dips 
Run 200m
20 Power Snatches 95/65
20 Burpees
20 OH lunges 95/65
Run 200m

Wednsday July 22


Awesome showing by our own Denny Hawkins today during day 1. Keep Up the hard work Denny.  Two days to go….Get it done.

WOD

strength 

Establish 2 RM tnGo Clean (Power or Squat)

then 

“Air Force”

20 Thrusters 95/65
20 SDLHP
20 Push Jerks
20 OHS
20 Front Squats 

The wod will begin with 4 bupees. From that point on 4 burpees must be completed EMOM.

Time Cap 20:00