Programming for July 11 through July 17, 2016

Our first beach WOD of the summer was a big success!! we had 40 people on the beach to workout. Thanks everyone for making it a great morning and we appreciate all who helped out carrying the equipment to and from the beach. We have more beach WODs to come. July 31st is the next scheduled one. 

Monday July 11, 2016

 

FITNESS
WARM UP
10 Groiners
10 boot straps
10 arm circles (forward/back/across chest) 
1000m row not for time

For Quality
3 rounds
10 Wall Ball (w/ pause)
10 partner medball situps (each person)
10 hanging hip taps (5 each)

WOD 
12 min AMRAP: 
40 DUs
30 Wall balls
20 burpees 
10 pull ups
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CROSSFIT

WARM UP:
With an empty bar:

10 Straight Leg Deadlifts
5 Clean Lift Offs
5 Clean Pulls
5 Muscle Cleans
5 1 1/4 Thrusters
5 Power Cleans
10 Beat Swings

STRENGTH
In 18 minutes, build to a heavy 3 position power clean from the top down:
High Hang
+
Above Knee
+
Floor

WOD
"Fran"
21-15-9
Thrusters (95/65)
Pull Ups

Suggested scale: Use the same or close to the same weight you used for last weeks IWT.This work out is fast!

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Tuesday July 12, 2016

CROSSFIT

WARM UP
Run 200m
10m Duck Walk
10m Inch Worms
10m Walking Kossacks each direction
10 Bottom Half Burpees

IWT
Part 1
3 rounds with 2 minutes rest:
7 Back Squats@60%
Run 400m

-rest 5 minutes-

Part 2
3 rounds with 2 minutes rest:
6 Box Jumps (30/24)
12 Wall Balls (20/14)
12 Burpees

-rest 5 minutes-

Part 3
100 Sit Ups for time: 

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Tuesday July 12, 2016

FITNESS
WARM UP
200m run
3 rounds: 10 hollow rocks
10 beat swings 10 boot straps

800m run
2 minute rest
400m run
1 minute rest
200m (record time for each run)

EMOM for 5 minutes: 15 box jumps

 1 min rest

EMOM for 5 minutes:
12 KB swings (53/35) 

1 min rest
 
EMOM for 5 minutes:
5 Pull Ups
15 Air Squats: 

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Wednesday July 13, 2016

FITNESS

WARM UP
200m run
10 leg swings each direction 
10 Single Arm Russian KB swings each arm
10 Squat Thoracic Rotations
10 kossacks

WOD 1
3 rounds: 
10 Medball Cleans 
30 sec handsandhold

16 min AMRAP
21-18-15-12-9-6-3 
Box Jumps
Sit ups
KB Swings (53/35) 

If completed, row for calories for remainder of time,: 

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CROSSFIT

WARM UP
1 minute Max Double Unders
*if still unbroken after a minute continue for max reps
10 Single Leg Toe Touches each leg
30 second Supinated Hang

STRENGTH
20 minutes for quality:
60m Single Arm Farmers Carry (each arm)
10 Empty Bar Goodmornings with slow negative
12 Single Arm Band Pull Downs (each arm)
12 Single Arm High Pulls (each arm)

WOD
"Single Swingin Annie"

50-40-30-20-10
1 Arm Russian KB Swings (53/35)
Double Unders

Swings are total 25-20-15-10-5 per arm
Optional Scale up: DARC Swings (alternate hands each swing): 

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Thursday July 14, 2016

FITNESS

WARM UP
400m run
10 arm circles in all directions
5 burpees pull ups
10 beat swings
10 toe touches

WOD 1
4 rounds 
10m Plate Overhead Walking Lunge 
12 pause air squats
12 hollow rocks
10m Inch Worms

WOD 2
400m run
then,
21-15-9 
Burpee Box Jump
Toes to Bar
then,
400m run 

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CROSSFIT
WARM UP
With empty barbell and PVC
10 Prone PVC Pass Throughs
20 Push Up Shoulder Taps
10 Pass Throughs
10 Tuck Jumps
10 PVC Snatch Balances
5 Empty Bar Muscle Snatch
10 Empty Bar Power Snatch

BARBELL CYCLING
Power Snatch
10 Reps
-30 seconds rest-
10 Reps
-1 minute rest-
7 Reps
-30 seconds rest-
7 Reps
-1 minute rest-
5 Reps
-30 seconds rest-
5 Reps
-1 minute rest-
3 Reps
-30 seconds rest-
3 Reps

Increase weight as reps decrease during 1 minute rest.

WOD
AMRAP in 11 minutes
Run 400m
15 Burpees Over Bar

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Friday July 15, 2016

JACKED AND TAN

WARM UP
Row 200m
Run 200m
10 T Push Ups
10 Squat Thoracic Rotations
10m Broad Jump/High Jump

A. Back Squat: Build to a heavy triple in 15 minutes

B. Superset:
1. 5x5 Strict Press
2. 5x8 Romanian Deadlifts

C. Superset
1. 5x6 Weighted Dips
2. 5x12 Barbell Skull Crushers: 

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BAEWATCH
A) WOD 1
"Fight Gone 300"
3 rounds with 1 minute rest:
20 Wall Balls (20/14)
20 Sumo Deadlift High Pulls (75/55)
20 Box Jumps (24/20)
20 Shoulder to Overhead
20 Calorie Row

WOD 2: 1200mRun

In larger groups, half will start with the run and half will start with FGB300: 

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FITNESS

WARM UP
3 rounds:
150m Straight Leg Row
10 Lateral Box Step Ups (5 each)
5 Inch Worms

ENDURANCE:
5x300m Row with 2 minutes rest (record slowest and fastest time)

WOD
2 rounds:
400m Med Ball Carry (20/14)
30 Wall Balls
20 Russian KB Swings (70/53)
10 Goblet Squats 

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Saturday July 16, 2016
WOD
Tabata Style
4 rounds each movement before moving onto the next.
Wall Balls (20/14)
KB Swings (70/53)
Goblet Squats
Burpees
Overhead Lunges (45/25)
10m Shuttles 
Row for Calories


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Sunday July 17, 2016

WARM UP
Run 400m
Inch Worm 10m
10 Single Leg Toe Touches
Duck Walk 1m
20 Toe Touches
10 Tuck Jumps


"Partner Nutts"
Lieutenant Andrew Richard Nuttall, 30, from the 1st Battalion Princess Patricia’s Canadian Light Infantry (1 PPCLI), based in Edmonton, Alberta, serving as a member of the 1 PPCLI Battle Group was killed by an improvised explosive device that detonated during a joint foot patrol near the village of Nakhonay in Panjwaii District, about 25 km southwest of Kandahar City on December 23, 2009. He is survived by his parents, Richard and Ethel Jane Nuttall.

One partner works at a time.Partition reps as necessary.Run together.

20 Handstand push-ups
30 Deadlifts 245/165
40 Box jumps (30/24) 
50 Pull-ups
100 Wallballs (20/14) 
200 Double-unders
Run 400 meters with a 45lb plate