7.31.14 WOD
A. Body weight strength. Weighted Pull-Ups 5×3 Ring Push-Ups 5×10 B. 5min AMRAP: Kettlebell Swings (Russian) 32/24
A. Body weight strength. Weighted Pull-Ups 5×3 Ring Push-Ups 5×10 B. 5min AMRAP: Kettlebell Swings (Russian) 32/24
2014 Games 2014 Team Fifties A. Team Fifties In Teams of 2 Complete: 50 Calories Row 50 Sit Ups 50 Wall Balls (20/14) 50 Box Jump Overs (24) *Pair can move on to next movement once both athletes have complete 50 reps B. Will be told immeditaley after your Part A is done!!! 2014 Crossfit…
A. Hang Clean: *If you are not proficient in the move yet keep the weight light and work on power clean. Build to a heavy one) B. 3 Rounds For Time: 600m Run 15 Deadlift 135#/95# -Rx+225#/155# Finisher: Tabata Sit Ups – 8 x :20 on / :10 off The Olympian and the CrossFitter The…
A. Front Squat – 6×1 Aim to add 5lb to the previous weeks total. B. 6 min AMRAP 10 Thrusters 95/65 40 Double Unders Big congrats to Coach Ariel and Team Virtuosity. We’re extremely proud of you and your team!!!
Open Floor 10a-12p Work on the skills that require the most attention for YOU. This means to work on the movements you hate doing because you can’t do them well or can’t do them at all. Losing the Hook-Grip with JP Bolwahnn
In teams of 2 complete: “Partner Angie” For time 100 Pull-ups (10 rep increments) 100 Push-ups (10 rep increments) 100 Sit-ups (10 rep increments) 100 Squats (10 rep increments) The CrossFit Games: Team – Deadlift & Big Bob 200 Trip Through Triple Three
A. CFG Warm-Up B. “G.I. Jane” -20min cap For time: 100 Burpee pull-ups Ideally, the pull-up bar is one foot above your reach. “G. I. Jane” Wod demo (video) 100 Burpee Pull-ups with Heather Bergeron (video) Good luck at the 2014 Crossfit Games Coach Ariel & Team Virtuosity. Live coverage of the Team…
Today is a programmed rest day. You can use any of the scheduled classes to make up any workouts you missed this week, to work on mobility, work on a skill, lift heavy, or just mess around. Enjoy your day and make sure to watch the The CrossFit Games! *No Barbell Classes* …
For time: Triple 2′s 2,000 Meter Row 200 Double Unders 2 Mile Run 2014 CrossFit Games Events
“DT” 5 Rounds for Time 12 Deadlifts – 155/105 9 Hang Power Cleans – 155/105 6 Push jerk – 155/105 Men’s Weight Options: 155, 135, 115, 95 Women’s Weight Options: 105, 95, 80, 65 Cash Out:??? “DT” Hero WOD Demo with Annie Thorisdottir (video) 10 habits of healthy people