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

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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

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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:

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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

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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

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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

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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.

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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)

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