7-24 WOD

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  WarmUp
    Run or Row 400m
    1 Len KneeHigh
    1 Len ButtKick
    2 Rounds
      10 SupineRow
      10 HollowRock
      10 SuperMan
    WarmUp FS
 
  1) EMOM8 FrontSquat x ( 1 pause + 1 regular ) reps @65-75% of 1RM FS
 
  2) 21-15-9
       MedBallClean 20/14#
       Burpee
 
$$ choose challenge  on board
  Cool
    Roll

7-23 WOD

Crossfit baby Joey!

Crossfit baby Joey!

Hello Helen

WarmUp
Run or row 600m
1 len Inchworm+PushUp
1 lap Lunge+PassThru
2 Rounds
5 PullUp
10 WallSquat

1) Take 15:00 to work on Strict or Kipping PullUp, HSPU, MU progressions

2) “Helen”
3 Rounds ForTime
Run 400m  ( row if raining)
21 KBS 24/16 kg
12 PullUp

$$) EvilWheel 3×10

Cool
Roll

7-22 WOD

Catch the Master athletes compete on ESPN. Go to crossfitgames.com for updates schedule.

WarmUp
Row 500m
QuickHip
2 Rounds
10 PassThru
7 OHS
WarmUp for #1 together
1) EMOM9 1 PowerSnatch + 1 Snatch @65-75% of 1RM Snatch
2) “Power Elizabeth” (benchmark workout log your results)
21-15-9
PowerClean 135/95#
RingDip
Cool
Roll
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7-21 WOD

Monday we will be working on shoulder strength then a medium conditioning wod, working those shoulders.

images

See board for July Challenge. Keep up the great work all! T-shirt preorders should be here by Aug 1st.

WarmUp
Run or Row 400m
2 Rounds
7 PushUp
7 SupineRow
7 AirSquat

1) 3 Sets
BenchPress x 4 reps
Rest :60
SingleArm KB Row x 10 reps/arm
Rest :90

2) 3 Rounds ForTime
20 KBS 24/16 kg
10 SingleArm KB Press 24/16 kg
Row or Run 400m

3) GHD BackExt 3x(15-25 reps)

Cool
Roll

7-19 WOD 9:00am w/coach Shannon

Let’s turn things up! Jen K style.

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WarmUp
Run or Row 600m
Couch
1 len Inchworm+PushUp
1 lap Lunge+PassThru
2 Rounds
5 PullUp
10 WallSquat
AgilityLadder (Out/In)
6:00 to work on DoubleUnders

ForTime
50 BoxJump 24/20″
50 JumpingPullUp
50 KBS 16/12 kg
50 WalkingLunge
50 KneesToElbow
50 PushPress 45/35#
50 BackExtension
50 WallBall 20/14#
50 Burpee
50 DoubleUnder

Cool
RestWalk 200m
Roll