WOD 7/31/2015

5 rounds for time of:

25 kettlebell swings, 2 pood
25 GHD sit-ups
25 back extensions
25 knees-to-elbows

(Main site WOD on 7/19/15, compare to 2/5/09)

WOD 7/30/2015

Back Squat 5-5-5-5-5

Max set of dumbbell push press between each back squat set

Then:

10 rounds for time of:

15 push-ups
100 M Sprint

Compare to 7/30/14

WOD 7/29/2015

"Elizabeth"

21-15- 9 reps for time of:

Cleans 135lb/95lb
Ring Dips

(Compare to 8/24/14)

WOD 7/28/2015

Back squat 5-5-5-5-5 (Do a max set of push-ups between each set)

then:

10 minute AMRAP of:

2 Turkish Get-ups
20 Goblet squats
50 Double-unders

(Compare to 7/28/2014)

WOD 7/27/2015

Baseline WOD (With Burpees)

For time:

Row 500 M
5 Burpees
30 Squats
5 Burpees
20 Push-ups
5 Burpees
10 Pull-ups
5 Burpees

(Compare to 10/28/2014)

WOD 7/24/2015

7 rounds for time of:

Run 400/200M (alternate every other round, 1st round 400M, 2nd 200M)
7 pull-ups
24 mountain climbers (2 count=1)
24 wallball shots
7 burpees

WOD 7/23/2015

3 rounds
Row 5 minutes
Rest 5 minutes

WOD 7/22/2015

Snatch Balance 1-1-1-1-1-1-1

then:

CrossFit Games Teen/Master Event

"SQT"

3 rounds for time of:

10 snatches (95#/65#)

200M Sprint (4 x 50M)

WOD 7/21/2015

2015 CrossFit Games Teen and Masters Event 1

Triplet

For time:

40 GHD sit-ups
10 Bar muscle-ups
50-M sandbag run (100#/60#)
32 GHD sit-ups
8 Bar muscle-ups
50-M sandbag run (120#/80#)
24 GHD sit-ups
6 Bar muscle-ups
50-M sandbag run (140#/100#)

WOD 7/20/2015

Thruster 5-3-3-1-1-1-1

then:

"Marco"

3 rounds:

21 Pull-ups
15 Handstand push-ups
9 Thrusters (135#)

WOD 7/17/2015

Hang power clean 5-3-3-1-1-1-1

then:

CrossFit Games Masters and Teen Event
"Double Hanger"

3 rounds for time of:

100 Double unders
7 hang power clean and jerk, (185#/115#)

Masters 60+, 50 double-unders and use 135#/95#
Teens 16-17, 70 double undersea use same weight.

WOD 7/16/2015

Michael

3 rounds of:

Run 800 M
50 Sit-ups
50 back extensions

WOD 7/15/2015

Front Squat 10-5-3-1-1-1-3-5-10

WOD 7/14/2015

42-30-18 reps for time of:

Wall ball shots
Sumo deadliest high pulls
Box jumps
Push press
 Row (Calories)

WOD 7/13/2015

Granite Games Qualifier 15.4

13 minute AMRAP of:

10 dead lifts (225#/155#)
5 Muscle-ups
10 dead lifts (255#/175#)
5 MU's
10 Dead lifts (285#/195)
5 MU's
10 Dead lifts (315#/215#)
5 MU's
10 Dead lifts (345#/235#)
5 MU's

WOD 7/10/2015

For time:

80 squats
70 push-ups
60 one-legged squats, alternating
50 calorie row
40 single-arm overhead squats, 35-kb dumbbell
30 handstand push-ups
20 thrusters, 35-lb dumbbells
10 muscle-ups

WOD 7/9/2015

Shoulder Press 1-1-1-1-1-1-1

Weighted Pull-ups 1-1-1-1-1-1-1

(Main site WOD from 6/13/2015)

WOD 7/8/2015 "Rankel"

"Rankel"

20 minute AMRAP of:

6 Dead lifts (225#)
7 Burpee Pull-ups
10 KB Swings (2 pood)
200M Run

WOD 7/7/2015 (South Canyon 14)

"South Canyon 14"

20 Minute AMRAP of:

7 Burpees
6 Pull-ups
14 Box step-ups (20" with 45 pounds)
100M run

For box step-ups use a dumbbell, plate, or wear a 45# vest.  Or choose to do the entire WOD with a 45# vest on.

WOD 7/6/2015

17 minute AMRAP of:

50 Calorie Row
50 Wall ball shots
50 Shoulder to Overhead (115#/85#)
50 Box jumps (24 in/20 in)

WOD 7/3/2015

Get out and play (Run, bike, hike, or swim)!

WOD 7/2/2015

3 rounds for time of:

Run 400 M
35 lb dumbbell thruster, 21 reps

(Main site WOD on 6/29/15)

WOD 7/1/2015

For time:

25-20-15-10-5 reps of:

Alternating row in plank (use dumbbells)
Box jump- 24 in
Kettlebell Swings
Sit-ups
Back extension
Burpee w/ plate (finish with plate overhead)
Dolly's

(Compare to 7/2/2014)