Sunday, July 10, 2011

July 11, 2011 WOD

General Warm-up:

Med ball throws

Squat to chest pass 20 reps
Granny Toss
Russian Twist
Overhead toss (with a step)

Clean Progressions with pvc

Clean pull
Rack delivery
Muscle clean
Scarecrow clean
Clean Pull under
Tall clean
Hang power clean

Strength:

Squat Clean 5, 5, 3, 3, 1, 1

Conditioning:  1 minute drills

Max pushups , squats, pull-ups, situps all in one minute each, 2 min rest between exercises


Just a very cool pic from http://www.crossfit.com/
RESULTS
Youth Summer Camp

Regular CrossFit classes

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4 comments:

  1. 5,5,3,3,1,1: 45#,55#,60#,65#,70#,75#PR

    Conditioning:
    used pink band for pull ups
    score: 166

    ReplyDelete

  2. 115,135,155,165,185,205,225(fail)

    40 pushups
    62 squats
    32 pullups
    37 situps

    171 rx'd

    Fun workout

    ReplyDelete

  3. 120# squat clean

    134 total
    (red band for pullups)

    ReplyDelete

  4. #90 squat / 120 total reps (red band)

    ReplyDelete

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