WOD July 7th

IT IS Partner WOD Day!!! Have fun and work together

Strength: 3 x 3 Push Press (Heavier than last week)

Skill: 7 Minutes to work on Toes to Bar, Kipping Pullups


TEAM FIGHT GONE BAD(2 person team)

Each Station of WB, SDHP, Box Jumps, Push Press, and Rowing are 1 Minute a piece and go in that order. 1 person working at a time, you have to go to each station as a team and do total reps in each min.  No Rest Between Stations Or Rounds.

3 Rounds of:

Wall Ball (20/14)
SDHP (75/55): Scaled: (55/45)
Box Jumps (20″): Same
Push Press (75/55): Scaled: (55/45)
Row (Calories): Same

CORE: none

WOD July 6th

Here is a tribute to last years game by doing an open WOD from last year during the OPEN!

Strength: 3,3,3,1,1,1 Front Squats


2011 Crossfit Games Open WOD # 1
AMRAP 10 Mins of

30 Double Unders

15 Power Snatches (ground to overhead) 75/55

CORE: 12 Turkish Get ups (Heavy as you can but make them smooth and KEEP your arm LOCKED out)

WOD July 5th

Skill: 12 Minutes to work on Handstands, Handstand Push ups and Handstand Walks



21-15-9 of:

Deadlifts 225/155

Handstand Push ups

Core: Tabata Plank Pushups (20 seconds on of going from a plank to a push up/10 seconds of planks continuous for 4 minutes or 8 rounds)

WOD July 3rd

Strength: 10 Minutes to work on Push Jerks (work up from Light to Heavy, but make it smooth)


10 to 1 Reps of :

-Power Cleans 135/95

1 to 10 Reps of:

-Ring Dips

* Rotate from Power Cleans to Ring Dips, increasing or decreasing reps accordingly. For Example: Start doing 10 Power Cleans, 1 Ring Dips; Then do 9 Power Cleans and 2 Ring Dips, etc, etc……

Core: 20 Bar Roll Outs

WOD July 2nd

Strength: 3,3,3,1,1,1 High Bar Back Squats


EMOM (Every Min on Min) for 8 Min do:

15 Hand Release Pushups

– With the remainder of time in each Min do Double Unders for Reps

Rest 1 Min, then do

2 Rounds of

15 Wall Balls

10 Burpee Box Jumps

Core: 10 Skin the Cats; For Individuals who already have conquered the move- do 15 for time

WOD July 1st

Strength: 5 x 3 Push Jerks


Row 1000 Meters then do:

AMRAP in 5 Min of:

10 Wall Balls

5 Squat Snatches  115/75

Core: 100 Situps for time