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July 5th

WOD

EMOM x 20mins  1 squat clean @ 75%

 

CORE

3rds
 100m farmers carry  53/35
 10 bar rolls

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July 4th

July 4th

CLOSED

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July 1st

WOD

Complete as many rounds as possible in 45 minutes of:
Run 800 meters
315/225. deadlifts, 10 reps    (75% 1rm)
Run 800 meters
50 sit-ups

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July 3rd

WOD

The Seven

7 rounds for time of:
7 handstand push-ups
135-lb. thrusters, 7 reps
7 knees-to-elbows
245-lb. deadlifts, 7 reps
7 burpees
7 kettlebell swings, 2 pood
7 pull-ups

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June 30th

SKILL

EMOM x 12min  1 full snatch + 1 OHS  (add weight every 2mins) 

WOD

3 rounds for time of:
15-cal. row
12 power snatches, 95 lb.
9 burpees

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Links

WHATS YOUR PRIORITY?

http://vimeo.com/74537904 

 

 

CrossFit Journal: The Performance-Based Lifestyle Resource

 

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