170705

Graham Creek house, Gulf Shores CrossFit – CrossFit

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Warm-up

PVC stretches

Front Rack Stretch

Squat stretch-Thoracic High Five-Spiderman lunger- Sampson

200m run

10 superman

10 V-Up

10 Jumping Lunges (5 each Leg)

Weightlifting

Clean Complex (3-3-3-3) @ 135/115

2 Clean Pulls- 2 Hang Cleans- 2 Front Squats

*completed w/o putting down bar

*all 3 movements = 1 rep

Metcon (Time)

5 Rounds for Time of

6 Hang Cleans

4 Push Jerks

200m run

@135/115

Happy Birthday Ryan Manning 7/6/77

Graham Creek house, Gulf Shores CrossFit – CrossFit

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Warm-up

Pry Squat-Hip stretch squat-thoracic High Five-fire hydrants

butt kicks-high knees-grape vines

PVC stretches

10 hollow rock

10 walking lunges

10 HR Push-Ups

Skill & Strength

3 min each

Hand Stand Walk Practice

Progression ( wall walk>Hand stand on wall> Hand Stand hand touch> Shoulder touch> HIp touch> Freestanding HS> HS walk)

Start out wherever you are in the progression and try to move to the next step

Rope Climb Practice

From a box practice foot position, then work on using legs to climb

Metcon (AMRAP – Rounds and Reps)

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

of

30 AB mat Smith ups (25# plate M&F)

3 Rope Climbs

150 m Shuttle run ( end of lot and back then halfway and back)

170705

Graham Creek house, Gulf Shores CrossFit – CrossFit

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Warm-up

PVC Stretches

Inch worm w/ down dog, hip circles, Sampson stretch

Beat Swing

2x through

5 Chest 2 Bar

8 pistol squats

4 Broad Jumps

Fourth of July “1776”

Graham Creek house, Gulf Shores CrossFit – CrossFit

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Warm-up

PVC stretch

Front Rack stretch

Lunge w/ Twist, Butt Kick, High Kick, High Knee

200 m Run

10 pull ups

10 push ups

10 Air Squats

7/4/1776 (Time)

7/4/1776

7 RFT of

4 STRICT Pull ups

17 Cleans

76 Air squats

** After each round unload bar and carry 200m then carry plate one 200 m then plate 2 200m and reload bar

RX weight 135/95
Happy Birthday America

Lactate Test 2

Graham Creek house, Gulf Shores CrossFit – CrossFit

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Warm-up

High Knees-Butt Kicks-Spider Man-Sampson

PVC Circuit

2 rounds

10 Air Squat

10 Push UP

100 m run

Karen (Time)

For Time:
150 Wall-Ball Shots, 20# / 14#

Tabata Row (cal) (Calories)

Tabata Row (Cal)
10 rounds of 20 sec rowing and 10 sec of rest for maximum Cal

Community Wod

Graham Creek house, Gulf Shores CrossFit – CrossFit

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Warm-up

400 m Run

PVC stretches

Leg Swings

2 sets

5 push ups

5 walking lunges

5 pull ups

Metcon (AMRAP – Rounds and Reps)

Partner Wod

With a Partner alternating every 10 reps Complete AMRAP in 20 min of

20 Pull Up

20 Ball Pass sit ups

20 HRPU

20 lunges

after each round do 10 synchronized burpees

Friday Ladder

Graham Creek house, Gulf Shores CrossFit – CrossFit

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Warm-up

Metcon (Time)

Shoots and Ladders

Decending Thruster ladder with ascending DU ladder

** weight goes up 10# each round on Thrusters

50 Thruster (95/65) 100 DU

40 Thruster (105/75) 200 DU

30 Thruster (115/85) 300 DU

20 Thruster (125/95) 400 DU

10 Thruster (135/105) 500 DU

SCALING DU singles =3x

TIME CAP 30 min

170629

Graham Creek house, Gulf Shores CrossFit – CrossFit

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Warm-up

200m run

PVC stretches

Good Mornings

Arm Circles and Swings

Leg Circles- Fire Hydrants-Hip circles on all fours

Metcon (AMRAP – Rounds and Reps)

Pacing Practice

AMRAP (as many Rounds and Reps possible) in 5 Minutes of

10 Deadlifts (225/155)

10 Ring Dips

20 AB Mat Sit UPs

Rest 5 Min and repeat wod trying to get more rounds

then Rest 5 min and repeat a 3rd time

Hump Day

Graham Creek house, Gulf Shores CrossFit – CrossFit

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Warm-up

300m Row

PVC stretch

Sampson-Spiderman-Over gater under fence-High Kick

Calves and Ankles

Metcon (AMRAP – Rounds and Reps)

Happy Hump Day

AMRAP (as many rounds and reps) in 20 min

of

10 Front Rack Lunges

10 Burpee Box OVERS

150m Shuttle Run

Stretching

Couch Stretch

Cresent Lunge

Pigeon L

Pigeon R

Yoga Squat

Down Dog

Up Dog

Happy Baby

170627

Graham Creek house, Gulf Shores CrossFit – CrossFit

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Warm-up

PVC Stretch

Good Mornings

Power Skips-Lunge w/ Twist-HIp Circles

8 Burpee Broad Jumps

8 Pull Ups

60 sec Plank

200 m run

Snatch Complex (3×3)

Without putting the bar down complete @ 95/65

3 Snatch Pulls(from Ground)-3 Hang Snatch- 3 OH Squat

each group of 9 movements counts as 1 Rep

Metcon (Time)

Simple Light (enter the KB)

rx= 24kg/16kg

100 Kb swings (1 arm)

Rest 1 min

10 TGU