Friday July 25th

Warmup:  6 minute cycle

6 OHS with PVC

6 Pass Thrus

6 Mtn Climbers (L/R = 2)

6 Pushups

PreWOD:  5 Sets of Max Reps

Bodyweight Bench Press

Ring Dips

If your 1RM is your bodyweight or less, take 70% of your 1RM for Bench Press

WOD:  AMRAP 18

In teams of 3 perform the following:

1 team member runs 200M (50M shuttle)

1 team member holds plank (on elbows)

1 team member performs Burpees

As the runner comes in, they switch with Burpees which moves up to plank which moves to the run.

Cycle through this as many times as possible in 18 minutes.  Score is total Burpees.

PostWOD:  100 Unbroken Abmat situps.  Place all feet together in the center and cover with sandbag.  One team member calls rep count and pace.

"To each of us, at certain points of our lives, there come opportunities to rearrange our formulas and assumptions – not necessarily to be rid of the old, but more to profit from adding something new." ~ Leo Buscaglia

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Thursday July 24th

Warmup:

Killer Kate – Freestyle

PreWOD:  

3-3-3-3-3 Push Press

Work up to 80% 1RM

WOD:  AMRAP 12

10 Deadlifts (225/165)

10 T2B

PostWOD:  

Ideal Stretch, Pigeon Stretch, Couch Stretch

"Don't give up.  Keep going.  There is always a chance that you will stumble onto something terrific.  I have never heard of anyone stumbling over anything while sitting down." ~ Ann Landers

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Wednesday July 23rd

Warmup:  25 Squats, 25 Situps, 25 Pushups, 25 Mtn Climbers, 25 Lunges, Highlands Stretch, Samson Stretch

PreWOD:

2 attempts at max reps strict pullups.

Make sure you look at the board and determine what your old PR was.

If you are still using bands, drop one band width and see how many you can do.

 

“Klepto”

U.S. Air Force Major David "Klepto" L. Brodeur, 34, of Auburn, Massachusetts, assigned to the 11th Air Force, based at Joint Base Elmendorf-Richardson, Alaska, died on April 27, 2011 in Kabul, Afghanistan, of wounds sustained from gunfire from an Afghan military trainee. He is survived by his wife Susie, daughter Elizabeth, and son David.

WOD:  "Klepto"
4 Rounds for time
27 Box Jumps (24/20)
20 Burpees
11 Cleans (145/100)

PostWOD:

Roll Glutes with LAX Ball

Roll legs with foam roller

"What you do when there is 3 seconds left on the clock says a lot about who you are."

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Tues, July 22 “The San Francisco Crippler”

We did this WOD on May 21st, 2013!!!

"The heart of CrossFit is the same as it ever was: go hard. Change happens, but that fact about CrossFit always wonderfully, gloriously stays the same. So, enjoy the spectacle of the Regionals, the Games, the influx of many new people to our sport, our home, our way of life — but, remember this: CrossFit was always about you and your workout. You and your workout. If you let other people or things get in the middle of that, well, then it’s really no one’s fault but your own, isn’t it?" 

CrossFit Lisbeth

http://crossfitlisbeth.com/2013/05/21/change-is/

WarmUP

Run two Min, 25 Squats, 25 Push-ups, Banded Shoulder Mobility 6 min

Pre WOD:  3-3-2-2-1-1-1 Press
Bracing sequence!!!

WOD:  "San Francisco Crippler"
30 Back Squats @ Bodyweight
Row 1K
This is for time!

Post WOD:  25 GHD Situps Unbroken

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Monday, July 21st

WarmUP

Stripper, Fence, Tin Soldiers, Bear Crawl, Crab Walk, BirdFeeders (There Progressions) and 50 Supermans, 10 Strict Pull-ups

PreWOD

"Annie" – For time…

50-40-30-20-10

DoubleUnders (3:1 if Singles)

Situps

Strict 10 minute time cutoff.

WOD

Find 1rm DeadLift

PostWOD

Mobility – Ideal Stretch, Butterfly, Oly Wall, Pigeon

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Friday, July 18th

WarmUP

Shadow Partner 7s

PreWOD

Bench Press

5-4-3-2-1-1-1

WOD

100 "Wall Street" Wallballs

100 Push-ups

100 Squats

100 Pull-ups

100 Sit-ups

100 Burpees

100 DB Push Press (Partners must choose and use same weight, no set down)

Floater Requirements: 

10 Rope Climbs

10 Prowlers (There N'Back =2)

Work chipper in order, Partners must divide work evenly!  Think Strategically!

PostWOD

Hi 5s and Love to your Fellow Firebreathers!!

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