--SWOD--
Find a 3RM Deadlift
*these are meant to be fast and explosive not slow
--THE WOD--
"Tsunami"
30 Toes to Bar
400m run
20 Toes to Bar
400m run
10 Toes to Bar
400m run
Wednesday, April 9, 2014
Tuesday, April 8, 2014
04.09.14 Wednesday
--SWOD--
3x3 Front Squats / 7 Back squats
@80% of your 1RM Front Squat
*based off your most recent 1RM
--THE WOD--
8 min amrap
12 Power Snatch (95/65)
12 Box Jumps (24"/20")
Monday, April 7, 2014
04.08.14 Tuesday
HAPPY BIRTHDAY TO MY GOOD FRIEND AND AN ORIGINAL CF7C GURU COACH VAN! HERE IS A BIRTHDAY TRIBUTE TO YOU!!!
-Coach Cody
--THE WOD--
(Teams of two)
"VAN"
Buy in: ?....
4 Rounds
8 HSPU
27 KBS (53/35)
27 Sit-ups
8 Power Cleans (135/95)
Buy out: ?....
*27 min CAP
Sunday, April 6, 2014
04.07.14 Monday
--SWOD--
5 Heavy Sets of a 3 Position Snatch
-Position-1 Snatch from floor
-Position-2 Snatch from top of knee
-Position-3 Snatch from mid thigh
--THE WOD--
3 Rounds
10 Front Squats (155/105)
20 Pull-ups
30 Lateral Bar Hops
*15 min Cap
Thursday, April 3, 2014
04.04.14 Friday
NORMAL FRIDAY SCHEDULE!
-FREE BEGINNER CROSSFIT THIS SATURDAY AT 11:30AM. ATHLETES BE SURE TO LET YOUR FRIENDS AND FAMILY KNOW ABOUT OUR BOX, LET THEM COME SEE WHAT WE ARE ALL ABOUT!
-We are fully stocked with Progenex products! Ask your Coach about how it can help reduce your soreness and help you workout harder!
--SWOD--
3x8 Goodmornings
*heavy but perfect
--THE WOD--
21-15-9
Hang Power Cleans (135/95)
Pull-ups
Hand Release Push-ups
Jim and T-Man!
Wednesday, April 2, 2014
04.03.14 Thursday
-FREE BEGINNER CROSSFIT THIS SATURDAY AT 11:30AM. ATHLETES BE SURE TO LET YOUR FRIENDS AND FAMILY KNOW ABOUT OUR BOX, LET THEM COME SEE WHAT WE ARE ALL ABOUT!
-We are fully stocked with Progenex products! Ask your Coach about how it can help reduce your soreness and help you workout harder!
--THE WOD--
20 min amrap
5 Shoulder to Overhead (155/105)
10 V-ups
15 Wall Balls (20/14)
Ingrid!
Tuesday, April 1, 2014
04.02.14 Wednesday
-FREE BEGINNER CROSSFIT THIS SATURDAY AT 11:30AM. ATHLETES BE SURE TO LET YOUR FRIENDS AND FAMILY KNOW ABOUT OUR BOX, LET THEM COME SEE WHAT WE ARE ALL ABOUT!
-We are fully stocked with Progenex products! Ask your Coach about how it can help reduce your soreness and help you workout harder!
--SWOD--
3x4 Front Squats / 8 Back squats
@75% of your 1RM Front Squat
*based off your most recent 1RM
--THE WOD--
4 Rounds
15 KBS (choose #)
15 Burpees
For time...
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