• 25JUL
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    Friday 140725

    Main – Competitors WOD Weightlifting Front Squat (10×3, same weight for all set.) Metcon Metcon (AMRAP – Reps) 1 minute of Power Snatches, 135/95lb 1 minute rest 1 minute of Muscle ups 1 minute rest 1 minute of Power Clean and Jerks, 155/105lb 1 minute rest 1 minute of Muscle ups 1 minute rest 1

  • 24JUL
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    Aerobic Work

    Main – CrossFit Warm-up ▪ Wide Leg Forward Bends ▪ Standing Quad Stretch ▪ Standing Calf Stretch ▪ Walking Soldiers ▪ Butt Kicks ▪ High Knees ▪ Cariocas x2 ▪ Leg Swings ▪ Accelerators x 5 Conditioning Metcon (Time) 5x400m run 1:1 rest ratio

  • 24JUL
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    Thursday 140724

    Main – Competitors WOD Active Recovery Day.

  • 23JUL
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    Thursday 140724

    Main – CrossFit Midline 40 side-plank crunches (each side) 40 mountain climbers (knees to chest) 40 v-ups 40 bicycle crunches 10 wall walks *9min cap Skill 10min EMOM Beg: Handstand Holds against the wall Int & Adv: HSPU Firebreathers: HS walks Handstands (10min EMOM) -Accumulate 15-30 in a handstand hold against the wall -Attempt to

  • 23JUL
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    Wednesday 140723

    Main – Competitors WOD Weightlifting Front Squat (7×5. Same weight for all sets.) Weightlifting Power Clean (7×3. ) EMOM for 7 minutes. 3 TnG Power Cleans, start at 60lb under your 1RM and add 5lb each minute. Metcon Metcon (5 Rounds for reps) 4 mins at each station. Rest 1 minute between stations. 50m Prowler


Main - Competitors WOD

Weightlifting

Front Squat (10x3, same weight for all set.)

Metcon

Metcon (AMRAP - Reps)

1 minute of Power Snatches, 135/95lb
1 minute rest
1 minute of Muscle ups
1 minute rest
1 minute of Power Clean and Jerks, 155/105lb
1 minute rest
1 minute of Muscle ups
1 minute rest
1 minute of Dead Lifts, 225/155lb
1 minute rest
1 minute of Muscle ups

Metcon

Row, Burpees, Box Jumps (Time)

3 Rounds

500m Row
12 Burpees
21 Box Jumps, 24/20″