7.23.14 – WOD

Athlete: Eric H.



Warm-up: 3 rounds NOT for time of:

8 Empty Barbell Good Mornings
8 PVC Pass Thrus (w/ 5 pound plate lying face down)
8 Upside down KB Strict Press
4 Bar Pull Overs —> mod Skin the Cat —> mod Strict T2B

Strength: Every 2 minutes x 5 rounds:

1 Push Jerk + 1 Split Jerk

*must pause for a 2 count in all Dip Positions and all Receiving Positions; build up in weight before timer to ensure all five rounds are working sets —> you may adjust loads throughout

WOD: Every 5 minutes x 4 rounds (20 minutes)

5 Power Clean & Push Jerks, 155/105 pounds
10 Handstand Push-ups
15 Box Jumps, 24/20 inch box
200 meter Run

*keep track of splits and stay consistent


Warm-up: Jog 600 meters, then CrownTown Foam Roll Sequence, 3 x Russian Swings/Scap Retractions (8 reps each)

WOD: For time:

Run 1,200 meters
64 KB Swings
36 Pull-ups
Run 800 meters
42 KB Swings
24 Pull-ups
Run 400 meters
21 KB Swings
12 Pull-ups

*this WOD has a 45 minute cap

Remember all CrossFit style workouts are scalable and modifiable to each individuals fitness level

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