WOD 7/31/2014

5 rounds for time of:

225# deadlift, 10 reps
20 wall ball shots- 20#

Skills and mobility

WOD 7/30/2014

Back Squat 5-5-5-5-5

Max set of push press with 50% of max between each back squat set

Then:

10 rounds for time of:

15 push-ups
100 M Sprint

WOD 7/29/2014

Burgeners 1-1-1-1-1 (5 Burgeners routine adding weight each "set", working up to a max weight)

then:

For time:

100 hang Power cleans (40% of max), every time the bar drops to the ground do 5 burps. (Compare to 5/21/14)

WOD 7/28/2014

Back Squat 5-5-5-5-5

Max set of push-ups between each set of back squats

then:

10 minute AMRAP of:

2 Turkish get-ups

20 gobblet squats

50 double-unders

WOD 7/25/2014 CrossFit Total

CrossFit Total

Back Squat 1-1-1

Shoulder Press 1-1-1

Dead lift 1-1-1

WOD 7/24/2014 Bench Press and "Helen"

Bench Press 5-5-3-3-3-1-1-1-1-1

then:

"Helen"

3 rounds for time:

Run 400 meters
1.5 pood Kettlebell swings, 21 reps
12 pull-ups

WOD 7/23/2014

Overhead Squat 1-1-1-1-1-1-1

For time:

Rope climb, 10 ascents

100-meter walking lunge

50 dips

100-meter walking lunge

10 muscle-ups

WOD 7/22/2014

Deadlift 3-3-3-3-3

5 rounds for time of:

10 dead lifts
10 push-ups
10 wall ball shots
10 box jumps

WOD 7/21/2014

Front Squat 3-2-1-1-1-1

Complete a max set of pull-ups between each set of Front squats, then 2 minutes rest.

Then:

15-12-9 of:

30-meter sprint
hollow rock
burpees

WOD 7/18/2014

Overhead Squat 10-10-10-10-10

For time:

95 pound thruster, 30 reps
20 GHD sit-ups
400M run
115 pound thruster, 20 reps
30 GHD sit-ups
400M run
135 pound thruster, 10 reps
40 GHD sit-ups
400M run

WOD 7/16/2014

Hang Power Snatch 1-1-1-1-1-1-1

then:

3 rounds for time of:

250 Meter run
5 Hang power snatches (135# or 75% of max)
10 box jump over burps
5 thrusters
5 pull-ups

WOD 7/15/2014

5 rounds for time of:

1 Shoulder press @ 90%
6 pistol squats
10 box jumps

then:

5 Push press @ 90%

then:

5 times, 3 minute AMRAP of:

3 Power clean @ 135#
6 hand release push-ups
9 squats @ 135#

WOD 7/14/2014

20 minute AMRAP of:

400M run
30 M Burpee broad jump
20 jumping lunges
10 toes-to-bar

WOD 7/11/2014 (The Filthy Fifties"

For time:

50 Box jumps, 24 inch box
50 Jumping pull-ups
50 Kettlebell swings, 1 pood
Walking Lunge, 50 steps
50 Knees to elbows
50 Push press
50 Back extensions
50 wall ball shots, 20 pound to 10 ft target.
50 burpees
50 double unders

WOD 7/10/2014 "The Shoulder Killer"

Shoulder Press 1-1-1-1-1

Push Press 3-3-3-3-3

Push Jerk 5-5-5-5-5

WOD 7/9/2014

Find Max Box jump height

Then:

Four rounds for time of:

50 squats
40 back extensions
30 push-ups

and/or

Four rounds for time of:

50 cal Row
40 GHD sit-ups
30 pull-ups

WOD 7/8/2014

Complete AMRAP in 20 minutes of:

95# thruster- 5 reps
95# hang power clean- 7 reps
95# sumo deadliest high pull- 10 reps

WOD 7/7/2014

10 rounds for time of:

     5 pull-ups
     5 push-ups

5 rounds for time of:

     10 GHD sit-ups
     10 Back extensions

2 rounds for time of:

     25 Wallball shots
     25 box jumps

Then:

10 rounds for time of:

     3 weighted pull-ups (45lb)
     5 strict pull-ups
     7 kipping pull-ups

WOD 7/4/2014 "South Canyon 14"

"South Canyon 14"

20 Minute AMRAP:

7 Burpees

6 Pull-ups

14 Box step-ups (20" with 45 pounds)
100 M Run

For box step-ups choose dumbbell, plate, or vest for the 45 pounds.  Or choose to complete entire WOD with 45 pound vest.

WOD 7/3/2014

5 rounds for time of:

45# barbell Turkish Get-ups- 21 reps
400M run

WOD 7/2/2014

For time:

25-20 15-10-5 reps of:

Alternating row in plank (using hand weights)
Box jump- 24 inch
Kettlebell swings
Sit-ups
Back extension
Burpee (finish with plate over head)
Dolly's

WOD 7/1/2014

Body-weight back-squat ladder
Rest 5 minutes
3/4 body-weight push-press ladder
Rest 5 minutes
1 1/2 body-weight deadlift ladder

For the ladder pattern, perform one rep the first minute, two reps the second minute, three reps the third minute, continuing as long as you are able.  Use as many sets each minute as needed.