Deck of Cards
Hearts = Pushups
Diamonds = Mountain Climbers
Spades = Situps
Clubs = Air Squats
Jokers = Burpees
Category: Workouts
Upper Body Dynamic Effort
1. 8 x 3 Pullups
2. 3 x 5 KB Presses
3. 3 x 20 KB Rows
4. 5 x 10 GHD Situps
Jerks
– 5 Sets
1 to 10 to 1
– 1 Arm KB Swing
– 1 Arm KB Clean
– 1 Arm KB Thruster
Categories
2010-07-07 UGS
Four Rounds
1a. 1-3 Rope Climbs
1b. 6 Double KB Press
Four Rounds
2a. 5 Weighted Pullups
2b. Max Slam Ball Pushups
Four Rounds
3a. 50′ Rope Pull
3b. 50′ Tire Press
Upper Body Max Effort
1. 5RM Floor Presses
2. 5 x 3 Pullups
3. 4 x 15 KB Rows
“Helen”
Courtesy of CrossFit
3 rounds for time:
– 400m Run
– 21 KB Swings (16kg/24kg)
– 12 Pullups
Lower Body Max Effort
1. 3RM Good Morning
2. 3 x 5 Lunge
3. 2 x 30 KB Swing
4. 5 x 10 Knee Raises
Categories
2010-07-05 UGS
Five Rounds
1a. 4 Deadlifts
1b. Max Pushups
Four Rounds
2a. 5 Back Squats
2b. Max Pullups
Three Rounds
3a. 20 Box Jumps
3b. 1 Suicide Run
100 Sledge Strikes
Categories
2010-07-03 Open Gym
Running Drills
Saturdays are open gym from 9:00 a.m. until noon. You can come in to work on specific movements, particularly ones in which you need practice and further instruction. We will have a WOD that you can do or you can choose to do a WOD that you missed this week.
Lower Body Dynamic Effort
1. 10 x 2 Box Squat
2. 3 x 5 Romanian Deadlift
3. 5 x 10 Hip Extension