Monthly Archives: July 2013

Thursday, August 1   WarmUp: 3 minute timed double unders 20 lunge jumps 15 MB push ups 10 wall balls 5 goblet squats   Strength: Shoulder Press or Back Squat – week #7   WOD: 2013 CrossFit Games “Squat Burpee” … Continue reading

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Wednesday, July 31   WarmUp:  2 rounds: 200m MB Run 10 pull ups 10 wall walks 10 OH plate lunges 5 burpee box jumps   Strength: Back Squat – week #7   WOD: 2013 CrossFit Games modified “Legless” 27 thrusters … Continue reading

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Tuesday, July 30   WarmUp:  Row 500m 15 tuck jumps 15 dips 10 pistols 5/5 5 man-makers 1 min squat hold 1 min plank hold   Strength:  Shoulder Press – week #7   WOD: 2013 CrossFit Games “Stadium Relay” Run … Continue reading

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Monday, July 29   WarmUp:  2 rounds: 100m Run 10 jump squats 10 HSPU 10 box jumps 10 KB thrusters 5/5   Strength:  Front Squat – week #7   WOD:  2013 CF Games “Ascending Chipper” [Partners/Team of 3] 50 deadlifts … Continue reading

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Saturday, July 27th   Warm Up:   100m high skips 100m high knees C1 warm up   WOD: For Time   30 SDLHP 95/65 30 KB swings 50/35 30 OHS 30 Burpees 30 C2B 30 Box Jumps 24/20 30 Squat Cleans   … Continue reading

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