CrossfitWOD

Wed - Jul 23, 2014 : Benchmark Wednesday!
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NEW SHIRTS AND TANKS ARE IN!

On Ramp:
1/2 McGhee

CrossFit:
"McGhee"
30 min AMRAP
5 DL (275/185)
13 Push-Ups
9 Box Jumps (24/20)

CrossFit +:
Hand Stand Work
accumulate 20m HS Walk
accumulate 1 arm HS with L and R

50-40-30-20-10
KBS (70/55)
DU
Rest
800m Run for time

Strength:
DL:5@40%,5@50%,3@60%,3@70%,3@80%,3+@90%
Weighted Pull Up: 7x3
Weighted Dip: 7x3

Tue - Jul 22, 2014 : Do your thing

On-Ramp:
Dip Tech.
*THEN*
2 Rnds
5 Power Clean
10 Burpees
15 WB

CrossFit:
7x3 Ring Dip (HOLD 3s @top & bottom)
*THEN*
3 Rounds
5 Power Cleans (185/125)
10 Bar Over Burpees
15 WB (20/14)

CrossFit +:
3 Rounds not for time
800m sled drag
5 strict pull ups
10 DL (135/95)
10 KB Push Press
30s HS Hold

Strength:
clean and jerk 80% 2x1
85% 2x1
90% 2x1



clean pll 100%1x2
105%1x2

push press 5/4/3/2/1

Bench: 5@40%,5@50%,3@60%,3@70%,3@80%,3+@90%

Mon - Jul 21, 2014 : Start the week strong
Reminder2

Couple of reminders!
1.) Nutrtion seminar this Friday at 7:15pm
2.) Beach WOD this Saturday at 9am not 9:30am! Try to beat some of the heat.

On-Ramp:
F.S. Tech.
*THEN*
Same as CrossFit

CrossFit:
5x5 F.S.
*THEN*
10-8-6-4-2
F.S. (185/125)
CTB Pull-Ups

CrossFit +:
"Ring Work"
10s:20s:30s Hodls
Ring Support
Deep Ring Support
False Grip Hold
10 min MU transiton work
7 Rounds
7 BS (215/175)
7 Burpee Box Jump
Rest
50 TGU

Strength:
snatch 80% 2x2
85% 2x1
90% 2x1


sn pull 100% 1x2
105%1x2
Back Squat: 5@40%,5@50%,3@60%,3@70%,3@80%,3+@90%

Fri - Jul 18, 2014 : Lets go!
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CrossFit Alexandria is hosting the Battle of the Fittest August 30th in Alexandria. This is a partner competition. This is a great way to test your fitness and the best part is you get to do it with a friend! They do have scaled and RX divisions. We already have about 5 or 6 teams registered so be part of this awesome event! Here is the link if you are interested http://www.imathlete.com/events/battleofthefittest
On-Ramp
OHS Tech
*THEN*
3 Rounds
1 min Cal Row
1 min Burpees
1 min Jump Rope
1 min Rest

CrossFit:
7x3 OHS
*THEN*
"GHOST"
6 Rounds
1 min Cal Row
1 min Burpees
1 min DU
1 min Rest

CrossFit +:
Class WOD

Strength:
snatch 80% 2x1
85% 3x1



cln&jrk 80% 3x1
85% 3x1

F.S.: 5@40%,5@50%,5@60%,5@65%,5@75%,5+@85%

Thu - Jul 17, 2014 : Tabata style

On-Ramp:
Jerk Tech.
*THEN*
Tabata (4 Rounds of each)
KB Snatch Left Arm
Box Jump Overs
KB Snatch Right Arm
Box Jump Overs

CrossFit:
7x3 Split Jerk
*THEN*
Tabata (8 Rounds of each)
KB Snatch Left Arm (55/35)
Box Jump Overs (24/20)
KB Snatch Right Arm
Box Jump Overs

CrossFit +:
15 min EMOM
ODD: 2 MU every 30s
Even: 10 pistols each leg
Rest
10 min EMOM
ODD: 30 DU
Even: 4 HSPU

Strength:
pwr sn+ohs 50% 3x3 2x2
75% 1x3
80%3x2

fs+jerk
take %off jerk 50% 2x2
70% 3x1
80% 6x1
85% 2x1
Press: 5@40%,5@50%,5@60%,5@65%,5@75%,5+@85%

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