Wednesday
WOD: 12-9-6-9-12: Front Squat from rack (~70%), burpee box jump (20,24”)
July 2013
Tuesday
WOD: P1. Pushpress 75% x 5 (reps), 80%x 5 (reps) x 2 (rounds) *warmup with empty bar then 2-3 reps at 50,60% before beginning working loads. If new work up to a 1 rm. P2. Partner sled PULL 15′. 1 min. on x 1 min. off x 10 min. total. (empty sled-45# max.) 2-3 person teams, P1 pulls down
Friday
Skill: Review pistol skill work. WOD: P1. Front Squat 80% x 3 (reps) x 5 (rounds) *warmup to working loads in sets of 2-3 reps at 50,60,70%. P2. ‘1/2 Mary’ AMRAP 10 min: 5 Handstand pushups 10 Pistols (alternating legs) 15 pullups
Thursday
“Most of the problems with the bodies and minds of the folks occupying the current culture involve an unwillingness to do anything hard, or anything that they’d rather not do. I applaud your resolve, and I welcome you to the community of people who have decided that EASY will no longer suffice” -Coach Rippetoe WOD:
Wednesday
Tune in to the Live CrossFit Games Update Show at 7:30 p.m. PT along with continuous coverage on the Games site. Skill: Pistol P2-4. – WOD: P1. Power clean skill work/warmup P2. Power clean 70% x 3 (reps) on the min for 6 min. P3. Partner sled pushes 25m. 1 min. on x 1 min. off x 8 min. total. (light-moderate
Tuesday
Visit us this weekend! Skill: Pistol P1-3. – WOD: 4 rounds for time: 200m. bumper plate carry-2 plates total(25,45#), 20 overhead walking lunges (10 per leg, 25,45# plate), 10 thrusters (95,135#) *everyone has an unloaded bar with bumpers, 3-2-1 Go.. carry both bumpers however you want on the 200m. distance, upon returning use 1 plate
Monday
Looking to get started at HCF?! Come visit us this Saturday July 27 @ 11am for our FREE bring a friend community WOD! Skill: Pistols. WOD. P1. Split Jerk skill work. 3x each: Step to 1/4 lunge, jump to 1/4 lunge, strict press, push press, split jerk (emphasize drop) P2. 10-12 min. to develop 1 rep
Friday
Skill: Double-unders review. – WOD: 4 rounds for time: 400m. Run, AMRAP 2 min: double-unders *score is double-unders per round + total time.
Thursday
WOD: P1. Pause back squat (3 sec.) 75% x 3 (reps) x 5 (rounds) P2. Alternating tabata 20 sec. on x 10 sec off x 8 rounds (8 min total) Deadlift (115,185# *scale to ~45%), Handstand pushup (same as last week)
