20 July WOD

AMRAP 20

20 Thrusters (95/65)

20 Burpees

July 19th WOD

Strength. 

8-5-5-3-3-1 Deadlift

followed by

EMOM 10 (every minute on the minute for 10 minutes)

7 Shoulder Press (95/65)

Monday 16 July No Gym WOD

3 RFT

25 Mountain Climbers** (left-right = one) 

25 Abmat Situps

25 Double Unders

rest 2 min

THEN

AMRAP 12 

5 pullups

10 pushups

15 Burpees

**foot must come up to your hand to count as full ROM

Saturday 14 July WOD

AMRAP 20

95/65 (one bar for entire WOD)

10 Deadlift 

8 Hang Power Clean

6 Front Squat

4 Push Press

I remember this one being intense, and it is!  My forearms are toast!

Post your results...

July 12 WOD

This was a revisit from one we did back in the winter.  I got it from the Fort Hood CrossFit affiliate, and it seemed worse this time than it did the first two times I have done it.  

Did anyone improve?  Unfortunately I did not record my results, so I can't determine my results.  Boo.

"Deus Ex Machina"

2 RFT:

400 m run

30 Wall Ball (20/14)

15 Pull Ups

400 m run

30 Box Jumps (24/20)

15 KBS (1.5/1 pd)

Two Quick WODs

I hate to post two WODs on the same post, but I have gotten a little behind.  Here is what I have done the last few days:

25 Handstand Push ups

50 Situps

100 Double Unders

400m run

100 squats

50 KBS (1.5/1 pood)

25 Dips

Then for strength, the next day:

3-3-3-3-3 Backsquat

followed by AMRAP 7

10 Back Squat (95/65)

10 OH Walking Lunges (45/25)

July 5

7 muscle ups **

21 thrusters (75/50)

Muscle up sub:  3 pullups 3 ring dips.  They must be done in that sequence: 7 rounds of  3 and 3....not 21 pull ups/21 dips.  

Happy Independence Day!

3-3-3-3

push press or front squat (pick your poison!)

followed by 

AMRAP 10:

10 jumping lunges

10 overhead squats

10 abmat situps

New month, new resolve!

It's July...I am excited to work a lot harder on my strength this month, and focus a little less on the "sexy met-cons."  I have not been spending much time in the last month going heavy, because its HARD, and because I tend to prefer the feel of longer/lighter WODs...but the truth is, that building your strength through weightlifing proffers improvements across all 10 fitness domains, ultimately making the met con WODs more successful!!  

With that said, I still did a met con today, HA.  I guess the idea was to hit all the movements I intend to improve upon individually.  Here is what I came up with.  

FOR TIME:

3 rounds (45/65):

10 Shoulder Press 

10 Overhead Squat

-then-

3 rounds (55/75):

10 Push Press

10 Snatch 

-then-

3 rounds (75/95):

10  Push Jerk

10 Front Squat