CrossfitWOD

Thu - Jul 30, 2015 : Freebie
Unnamed

Alright Guys,
We are about 3 weeks out from the event. We are looking forward to it! Hopefully you are, as well.

Right now, the numbers are a bit low. 8 people in total between the 4 events. I was just notified by i99fit that they will increasing the price of the clinic by $10 two weeks out so, that means you need to sign-up soon before the price goes up! Let us know if you have any questions about the seminar. I think this is a great opportunity to learn some of the more difficult movements in CrossFit from some of the best out there! You can register here: i99fit.com/hurricane
On-Ramp:
8min ARMAP:
30 Jump Rope
10 Sit-Ups

CrossFit:
8min AMRAP
20 DU
10 Sit-Ups

CrossFit +:
10 rounds for time of:
5 handstand push-ups
10 one-legged squats, alternating
15 pull-ups

Strength:
Strict Press:75% x5, 85%x3, 95%x 1+

1a.) 3x10 Incline Bench AHAP
1b.) 3x6 Weighted Pull-Ups AHAP

2a.) 3x15 Strict Dips
2b.) Pendlay Row 3x8 AHAP

Wed - Jul 29, 2015 : Guess you'll just have to come to find out
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Tue - Jul 28, 2015 : Something a little different
Tumblr_n6nr3342xv1qkbxb1o1_500

On-Ramp:
Press Tech.
*THEN*
10-8-6-4-2
Strict Press
Strict Pull-Ups

CrossFit:
Strict Press: 70% x3, 80%x3, 90%x 3+
*THEN*
10-9-8-7-6-5-4-3-2-1
Strict Press (95/65)
Strict Pull-Ups

CrossFit+:
10min EMOM
Odd: 30′ HS Walk
Even: 10 Pistols *weighted if possible

EMOMx20:
Min 1: 15 HSPU
Min 2: 15 Cal Row
Min 3: 12 1-arm DB Snatches, 50/35 (6/side)
Min 4: 1 Legless Rope Climb
Min 5: Rest

Strength:
Bench: 75% x5, 85%x3, 95%x 1+

1a.) 4x6 Push Press w/4 s Negative
80%,85%,90%,95% of 1RM Strict Press
1b.) 4x15 Supine Pull-Ups

2a.)3 sets of Shoulders Shockers
*with pair of DB 10 Front raises, 10 side raises, 10 rear raises
2b.) 3x10 Incline Press

3a.)3x10 Behind neck Press AHAP
3b.) 3x10 Strict Pull-Ups

Mon - Jul 27, 2015 : Monday Motivation
Burpees-by-_josebaeza-crossfit-myboxlive

On-Ramp:
Back Squat Tech.
*THEN*
4 Rounds
5 Burpee Box Jumps (24/20)
15 OHS (75/55)
200m Run

CrossFit:
Back Squats: 70% x3, 80%x3, 90%x 3+
*THEN*
5 Rounds
5 Burpee Box Jumps (24/20)
15 OHS (75/55)
200m Run

CrossFit +:
3 Rounds
500m Row
12 Burpees
21 Box Jumps, 24/20
-THEN-
50 Strict TTB for time

Strength:
Back Squat: 75%x5,85%x3, 95%x1+
2a. Reverse Lunges as AHAP 3x4 Each leg
2b. 3x5 GHR
*this means superset
3a.) RDL 3x10 AHAP
3b.) GHR 3x6 w/20 Med Ball
3c.) Single Leg Box Jump 3x2 Each Leg

Fri - Jul 24, 2015 : Sprint it out
1035850

On-Ramp:
DL Tech.
*THEN*
50 WB
40 DL
30 Pull-Ups

CrossFit:
DL:65% x5, 75%x5, 85%x 5+
*THEN*
75 WB (20/14)
50 DL (185/125)
30 CTB Pull-Ups

CrossFit:
21-15-9
DL (315/205)
Box Jumps (30/24)

Strength:
Back Squat: 70% x3., 80%x3, 90%x 1+

1a.)Barbell Hip Ups 60% of 1 RM BS 3x6
1b.) Banded Hamstring Curls 3x15

2.) Back Ext. 3x20

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