Christmas in July

Graham Creek house, Gulf Shores CrossFit – CrossFit

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Warm-up

leg swings-fire hydrants-spiderman lunge-samspon-inch worm with down dog

PVC stretches

Front Rack Stretch

12 Days of Christmas (July Edition) (Time)

Starting at day 1 each day progress through the 12 days of Christmas until you reach day 12 ie. ( 1; 1+2; 1+2+3; 1+2+3+4…)

1 100m run

2 Clean (95/65)

3 Front Squat (95/65)

4 Thruster (95/65

5 Bar Over Burpee

6 Box Jumps

7 Wall Balls

8 Rev Lunges

9 Pull Ups

10 Snatches (95/65)

11 HS push ups

12 Dips

Rx+( 135/95 Barbell + Strict push ups and Pull ups+ Ring Dips)

170724

Graham Creek house, Gulf Shores CrossFit – CrossFit

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Warm-up

Calves and Ankles

PVC Stretches

High knees-high kicks-butt kicks- Kareoka- sampson with a lean

2 x

400 m run

10 jumping squats

10 supermans

Deadlift (5/5/3/3/3 )

warm up with a lighter weight then use 75-80% for first two sets, then use 90% for last 3 sets

Metcon (Time)

40-30-20-10 of

Double Unders

Toes 2 Bar

scaling to singles = 3x

Friday Testing

Graham Creek house, Gulf Shores CrossFit – CrossFit

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Warm-up

Runners Lunge- Spiderman- Sampson

Calves&Ankles

PVC stretches

Front Rack Stretch

10 Paused OH Squat (PVC)

2-4-8 run Aerobic V Speed (3 Rounds for time)

200 m Run

rest 2 min

400 m Run

rest 4 min

800 m Run

Front Squat (5-5-5-5-5)

Build up to 75% and preform 5 sets of PAUSED reps at that weight

Happy Birthday Renata 7/20/78

Graham Creek house, Gulf Shores CrossFit – CrossFit

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Warm-up

PVC Stretches

7 Jump Squats

20 Switching lunges

78 Double Unders

Demonstrate and Practice Manmakers

1000m Row (Time)

Max Effort 1000m Row

Metcon (Time)

rest 2 min then preform

21-15-9

Man makers 40/30

Box Jumps

170719

Graham Creek house, Gulf Shores CrossFit – CrossFit

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Warm-up

Heel walk-Toe walk-High Knee-Hip Circles- Butt Kicks- Inch Worm

2x

5 Pull Up

30 Sec Hollow Hold

100 m Run

Shoulder Press (5-5-5-5-5)

Build to 75-80% and Perform all five sets at that weight

Metcon (AMRAP – Rounds and Reps)

AMRAP 10 (as many Rounds and Reps as Possible in 10 min) of

10 Pendlay Rows 95/65

10 RDL 95/65

5 Floor 2 OH

10 Windshield wipers (floor)

RX+= 135/95 & 10# ball on wipers

Metcon (No Measure)

Preform 5 TABATA rounds of…

Plank

L-Sit

Mason twist

Leg lift with pulse

Happy Birthday Dale 7/16/47

Graham Creek house, Gulf Shores CrossFit – CrossFit

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Warm-up

Deadlift (5-5-5-5-5)

Warm-up to your 80% of 1RM and stay there for all five sets

Metcon (Time)

KB Complex

5 RFT w/ a single 53/35# KB

10 swings R

5 cleans R

5 S2O R

5 OH squat R

———–

10 swings L

5 cleans L

5 S2O L

5 OH squat L

Community WOD

Graham Creek house, Gulf Shores CrossFit – CrossFit

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Warm-up

PVC Stretches

Spiderman-Sampson-Inch Worm

10 Hollow Rock

10 Side lunges

10 Pull ups

Metcon (Time)

In Groups of 3 with one person working at a time** Complete….

99 Cal Row

99 Wall Ball 20/14

60 Push UPs

60 Pull ups

99 AB mat Sit UPs

99 Supermans

1200 m Run

Partners that are not working hold High Plank

170713

Graham Creek house, Gulf Shores CrossFit – CrossFit

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Warm-up

100m Run

PVC stretches

High knees-High Kicks-Butt Kicks-Spiderman

10 v-up

10 Hip Bridges

30 sec Superman Hold

Snatch Pull+Snatch (3-3-3-3)

3-3-3-3

1 Rep = 1 High Pull from ground+ 1 Hang Snatch

** weight should be AHAP while still maintaining speed

Death by Meters (AMRAP – Rounds)

“Death By 10 Meters”

Minute 1: Run 10 Meters

Minute 2: Run 20 Meters

Minute 3: Run 30 Meters

Minute 4: Run 40 Meters…

Continue to increase distance by 10 meters every minute. Once you cannot complete the designated meters in the minute

REST 2:00 & begin WOD 2..

Metcon (No Measure)

EMOM for remaining time…10 min

EVEN: max plank

ODD: max supermans

170712

Graham Creek house, Gulf Shores CrossFit – CrossFit

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Warm-up

PVC Stretches

PVC OH squat

3x

10 pistol squats

5 HRPU

30 sec Plank

Shoulder Press (5-5-5-5-5 @ 75%)

Metcon (AMRAP – Rounds and Reps)

AMRAP (as many rounds and reps as Possible) in 20 min

of

5 Push Press (95/65)**

5 HSPU

10 T2B

**add 10# each round

Community Wod

Graham Creek house, Gulf Shores CrossFit – CrossFit

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Warm-up

200m run

3 rounds

5HRPU

10 Alt Lunges

5 Burpees

Metcon (AMRAP – Reps)

Complete as many Reps as Possible (AMRAP) in 20 min

of

30 Ball Slams 35#

30 Box Jumps 24″/20″

30 Pull Ups

30 HRPU

30 Cal Row

3x 100 m Sprint