7/10/2015

ANNOUNCEMENTS

Upcoming Local Competitions:
"Bear Down on Addiction" - 8/1 CrossFit Bear - We signed up an RX team - come out and show your support!
"Hardbat Summer Classic" - 8/29 RX, 8/30 Scaled - Teams of 4 - 2M/2F - $250/team

WARM UP

2-3 rds x 8 reps
Air Squat
Push Up
Walking Lunge
Ring Row
Good Morning
Pass Through

BUY IN

Zombie Front Squat

3 x 8 AHAP

https://www.youtube.com/watch?v=_K9bZJzkBwo

SKILL
Placing barbell on shoulders - front rack position

WOD

2 Rounds for Time

20 DU

25 Pull ups

30 Wall Balls

35 KBS 70/53

Rest 2 min

CASH OUT

Row 1000m x 2

rest 3 min

MOBILITY

hip flexors

7/9/2015

ANNOUNCEMENTS

Upcoming Local Competitions:
"Bear Down on Addiction" - 8/1 CrossFit Bear - We signed up an RX team - come out and show your support!
"Hardbat Summer Classic" - 8/29 RX, 8/30 Scaled - Teams of 4 - 2M/2F - $250/team

WARM UP

2-3 rds x 8 reps
Air Squat
Push Up
Walking Lunge
Ring Row
Good Morning
Pass Through

BUY IN

Hang clean + clean

EMOTM 6 minutes- AHAP 

*suggested % -70-80

SKILL

Burgener

WOD

17 minute AMRAP

335m Farmers Carry - 2 KB AHAP

50 hr push ups

50 S2OH 95/65

50 situps

CASH OUT
Ring Dips 

3 x 15

MOBILITY

chest

7/8/2015

ANNOUNCEMENTS

Upcoming Local Competitions:
"Bear Down on Addiction" - 8/1 CrossFit Bear - Individual ($85) or teams of 4 2M/2F ($260)
"Hardbat Summer Classic" - 8/29 RX, 8/30 Scaled - Teams of 4 - 2M/2F - $250/team

WARM UP

2-3 rds x 8 reps
Air Squat
Push Up
Walking Lunge
Ring Row
Good Morning
Pass Through

BUY IN

Push Press + Power Jerk
1 set every 90 seconds for 4 rds
AHAP

SKILL

Go over difference between both movements in buy in, practice each a few times

WOD

Every 7 min for 21 min
Run 435m
15 SHSPU
Run 435m

*scale run and hspu so you finish in 5-5:30 time

CASH OUT

Sprint 335m x 3

*faster then you ran during WOD

MOBILITY

Triceps

7/7/2015

ANNOUNCEMENTS

Upcoming Local Competitions:
"Bear Down on Addiction" - 8/1 CrossFit Bear - Individual ($85) or teams of 4 2M/2F ($260)
"Hardbat Summer Classic" - 8/29 RX, 8/30 Scaled - Teams of 4 - 2M/2F - $250/team

WARM UP

2-3 rds x 8 reps
Air Squat
Push Up
Walking Lunge
Ring Row
Good Morning
Pass Through

BUY IN

Burgener then:

EMOTM 6 min
Hang Snatch + Snatch 70-80% 1RM

SKILL

Perform the buy in first and then:
Set up Bar MU or C2B band

WOD

For Time:

15-12-9
Power Snatch 115/75
Burpee Box Jump 24/20
Bar MU/C2B

CASH OUT

Strict Press
4 x 8 ahap

MOBILITY

Shoulders

7/6/2015

ANNOUNCEMENTS

Upcoming Local Competitions:
"Bear Down on Addiction" - 8/1 CrossFit Bear - Individual ($85) or teams of 4 2M/2F ($260)
"Hardbat Summer Classic" - 8/29 RX, 8/30 Scaled - Teams of 4 - 2M/2F - $250/team

WARM UP

2-3 rds x 8 reps
Air Squat
Push Up
Walking Lunge
Ring Row
Good Morning
Pass Through

BUY IN

Back Squat

10 min to find 8RM

*do not use your 1RM to guess-timate this, go by feel

SKILL

Perform the buy in first and then:

Practice Thrusters @ 50% weight

Practice TTB rhythm 

WOD

For Time:

Run 435m

25 Thrusters 95/65

25 TTB

Run 800m

25 TTB

25 Thrusters

Run 435m

CASH OUT

Snatch Balance

4-6 attempts to go AHAP

MOBILITY

Quads

7/3/2015 - "The Bob Brady Special"

ANNOUNCEMENTS

Upcoming Local Competitions:
"Bear Down on Addiction" - 8/1 CrossFit Bear - Individual ($85) or teams of 4 2M/2F ($260)
"Hardbat Summer Classic" - 8/29 RX, 8/30 Scaled - Teams of 4 - 2M/2F - $250/team

WARM UP

Take 2 minutes and do the full Burgener with a PVC then
Take the next 8 minutes to warm up any way you choose

BUY IN

Take 15 minutes to find a heavy C&J

SKILL

Perform the buy in first and then:
3-5 reps to warm up each exercise

WOD

"The Bob Brady Special"

3-5 Rounds NOT for time:

3 Muscle Ups/8 Pull Ups

12 Alternating Pistols

9 Strict HSPU

12 Burpees

CASH OUT

N/A 

NEW CYCLE STARTS ON MONDAY!!!

"Shred down: Swole Up"

MOBILITY

Errrrrthang

7/2/2015

ANNOUNCEMENTS
Upcoming Local Competitions:
"Bear Down on Addiction" - 8/1 CrossFit Bear - Individual ($85) or teams of 4 2M/2F ($260)
"Hardbat Summer Classic" - 8/29 RX, 8/30 Scaled - Teams of 4 - 2M/2F - $250/team

WARM UP

Take 2 minutes and do the full Burgener with a PVC then
Take the next 8 minutes to warm up any way you choose

BUY IN

Every 90 seconds for 6 rounds

1.5 Front Squats x 1 rep

*go to bottom of a FS, come up 1/2 way then return down and bounce up

SKILL
Perform the buy in first and then:
Wall Walks - can you get your belly to the wall

WOD

For Time: 

50 KBS 53/35

400m Run

30 Thrusters 95/65

 200m Run

10 Wall Walks

100 DU

CASH OUT

Row 500m x 3

MOBILITY

Everything