Wednesday, 30 July 2014

July 31, 2014

Stephane coaching some Jerks!
Strength:
Deadlift
4-4-4-4

Strict Pull Ups
On the Minute X 8

WOD:
21-15-9 (165/115)
Front Squats
Ring Dips


Tuesday, 29 July 2014

July 30, 2014

Strength:
1 Power Snatch + 1 Snatch
6 Sets

RDL Snatch Grip
8-8-8-8-8

WOD:
5 Rounds
5 Clean + Jerks (155/105)
10 Toes 2 Bar

Monday, 28 July 2014

July 29, 2014

Strength:
Squat
4-4-4-4
Increase from July 21

Handstand Push Up
4 Sets Max Strict + Max kipping

WOD:
5 Rounds
15 Wall Balls
15 Box Jumps
Then:
4 Rounds
15 Chest To Bar
15 Burpees
Time is when completed all four rounds

Sunday, 27 July 2014

July 28, 2014

Strength:
1 Power Clean + 1 Clean
6 Sets Building

4 Sets
2 Lengths Overhead Walking Lunge

WOD:
4 X 500 Meter Row
Rest two minutes between sets

Rich Froning JR 2014 CrossFit Games Champion
Camille Leblanc-Bazinet 2014 CrossFit Games Champion

Friday, 25 July 2014

July 26, 2014

Strength:
Turkish Get Up
3-3-3

Strict Press or Bench Press
6-6-6-6

WOD:
10-9-8-7-6-5-4-3-2-1
Thruster (95/65)
Box Jump (30/24)

Thursday, 24 July 2014

July 25, 2014


Strength:
Hang Clean
2-2-2-2-2

WOD:
"Helen"
3 Rounds
400 Meter Run
21 Kettlebell Swings
12 Pull Ups

Compare to April 05

Wednesday, 23 July 2014

July 24, 2014

James doing his dad duties as Amy workouts
Strength:
Split Jerk
2-2-2-2

Strict Press
6-6-6

WOD:
5 Rounds
7 Overhead Squats (95/65)
8 Burpee Over Bar
9 Toes to Bar
Rest 1 Minute