July 2013


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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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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“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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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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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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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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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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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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