Archive for July, 2015

Friday, July 31, 2015

Posted: July 31, 2015 by jmdimitri in WOD

5 RFT 

100m swim/400m run

10 4-count Flutterkicks 

10 DB Squat Clean Thrusters (15-25/30-45) (Sc-medball)

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Oly 6pm

BB warmup

1) Snatch Triples

5×3/60,65,70,75,75

2) Sn grip DL

*stop bar 1″ from floor btw reps 

4×3/90% of Sn

3) Jerk Drive

4×2/90,95,100,100% of Cnj

  

Thursday, July 30, 2015

Posted: July 30, 2015 by jmdimitri in WOD

Deadlift

20 min to find 5RM

-Use similar rep scheme as done with the Back Squat & Press earlier this week

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For time:

Buy in: 75 Dubs/150

3 rds:

12 Deadlifts (135/185)

12 Alt Pistols

Cash out: 75 Dubs/150

*time includes Dubs

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Fitness:

75 Dubs/150

4 Rds: 

10 DB RDLs (35s/55s)

10 Jumping Squats

75 Dubs/150

  

Wednesday, July 29, 2015

Posted: July 29, 2015 by jmdimitri in WOD

EMOM20:

Min 1: Cal Row (9/12)

Min 2: 10 GHD

Min 3: 10 T2B

Min 4: Cal Airbike (9/12)

Min 5: 15 WallBalls (14/20)

** There is no score for this WOD, you get out of it what you put into it. If you are in need of an active rest day then take this WOD at an easy pace and adjust your calorie & reps. On the other hand, if you aren’t ready for a rest day, give this WOD 110%. 

 

Oly 7pm

BB warmup

1) Cln+FS+LoHngCln

5×2/ work up to 70-80% 

2) Sn Ppress

Work to heavy triple

5×3

3) OHS

5×3/75% of Sn

4)5 attempts @ max broad jump

Tuesday, July 28, 2015

Posted: July 28, 2015 by jmdimitri in WOD

Strict Press

20 min to find your 5 RM

-then complete 1 set max reps (to failure) @90% of 5RM

-your 5RM should be ~85% of your 1RM

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3 RFT:

400m run

12 Burpees

21 Box Jumps (20/24)

Monday, July 27, 2015 

Posted: July 27, 2015 by jmdimitri in WOD

Back Squat

20 min to find your 5 RM

-then complete 1 set max reps (to failure) @90% of 5RM

-work in sets of 2-3, your 5RM should be ~85% of your 1RM

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E3mom 12 (4 sets)

200m Run + AMRAP Power Clean (95/135), Sc(65/95) in remaining time.

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*Your score is the total number of cleans you complete in each of the four 3-minute rounds.

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Fitness:

E3mom

200m run + 

AMRAP 10 Air Squats + 10 Flutterkicks 

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Oly 7pm

BB warmup

1) Pause @knee Snatch

3/65

3/70

2×2/75

2) Clean Grip DL

5×5/work up to med/heavy load

3) Weighted Hip Ext & strict T2B

5×5/each

   

Dan Leddy wins 3rd!

Posted: July 25, 2015 by jmdimitri in WOD

Our very own Dan Leddy recently competed in the 85kg Lifter weight class at the California State Games taking 3rd Place. Dan went 4/6 with a meet total of 215kg. 

Congrats Dan!! 

 

Friday, July 23, 2015

Posted: July 24, 2015 by jmdimitri in WOD

Split Jerks

4 x 2

*hold 2 seconds in receiving position before recovering front foot first 

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4 RFT 

20 Alt Walking KB/DB Lunges (25/55)

10 C2B, (Adv – 5 MU)

20 Lateral Paralette jumps

200m run   Camille Leblanc–Bazinet during the “Pier Paddle” Event of the CrossFit Games.
 Rich Froning of Team CrossFit Mayhem Freedom

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Oly (6pm)

BB warmup

1) Snatch

5/60

5/65

5/70

5/75

2) 2 FS+ 1jerk

5 sets to work up to 80%

3) Prowler

3x50m 50# or less