Thursday WOD 8/20/15
Warm Up: Tabata: Moutain Climbers Air Squats Push Ups Hollow Rocks Skill Work: Toes 2 Bar *Take 10 min to work on your T2B before the WOD WOD: For Time: 10-9-8-7-6-5-4-3-2-1 Reps of: Ground to OH (135/95) T2B Push Ups
Month: August 2015
Wednesday 8/19/15
Warm Up: Tabata: Burpees Sit Ups Lunges DU’s Strength: Power Cleans 1-1-1-1-1-1 WOD: For Time: 20 Calorie Row 20 KB Swings (70/53) 400m Run 20 KB Swings 20 Calorie Row
Tuesday WOD 8/18/15
Warm Up: Tabata: DU’s Air Squats Strict Press Deadlifts WOD: 5 Rounds For Time: 20 Deadlifts (115/75) 15 Push Press (115/75) 10 Box Jumps (30/24)
Monday WOD 8/17/15
Warm Up: Tabata: Moutain Climbers Hollow Rocks Back Squats DU’s Strength: Back Squat 3-3-3-3-3 WOD: 4 min AMRAP: 10 Pull Ups 10 Thrusters (95/65) 2 min Rest then… 4 min AMRAP: 10 Burpees 10 Power Cleans (95/65)
Saturday WOD 8/15/15
Warm Up: 2 Rounds: 100m Run 10 Air Squats 10 Hollow Rocks 10 Pull Ups or Kip Swings WOD: In Teams of 4 For Time: 400m Run (All 4 members together) 50m Synchronized Lunges 50m Wheelbarrow (Partner up and switch …
Friday WOD 8/14/15
Today we are doing Paul’s WOD to honor one of fallen coaches and friend, Paul Weimholt. Paul was a great friend and coach for CrossFit Ridgecrest, as well as one of it’s founding members. These were some of his favorite movements …
Thursday WOD 8/13/15
Warm Up: Tabata: Burpees Lunges Atomic Sit Ups Strict Press WOD: 4 Rounds For Time: 30 Calorie Row 15 Handstand Push Ups Cash Out: Hollow Rock Tabata
Wednesday WOD 8/12/15
Warm Up: Tabata: Mountain Climbers Air Squats Inchworm Push Ups Deadlifts Strength: Power Snatch 1-1-1-1-1-1 *Build to a new 1RM WOD: 8 min AMRAP: 15 Burpees 10 C2B Pull Ups 5 Deadlifts (275/205, or 80% of 1RM)
Tuesday WOD 8/11/15
Warm Up: 2 Rounds: Jog 20 Double Unders High Knees 10 Air Squats Butt Kickers 10 Push Ups High Skips 10 Sit Ups Sprint WOD: 4 Rounds For Time: 400m Run 20 Wall Balls (20/14) 40 Double Unders (2:1 singles)
Monday WOD 8/10/15
Warm Up: Tabata: Burpees OH Squats Hollow Rocks Strict Press Strength: Behind the Neck Jerks 1-1-1-1-1-1 WOD: For Time: 9-6-3 Hang Squat Snatch (135/95, or wt that you can get 5-6 reps unbroken) Box Jumps (30/24)