Wednesday July 23rd

Warmup:  25 Squats, 25 Situps, 25 Pushups, 25 Mtn Climbers, 25 Lunges, Highlands Stretch, Samson Stretch

PreWOD:

2 attempts at max reps strict pullups.

Make sure you look at the board and determine what your old PR was.

If you are still using bands, drop one band width and see how many you can do.

 

“Klepto”

U.S. Air Force Major David "Klepto" L. Brodeur, 34, of Auburn, Massachusetts, assigned to the 11th Air Force, based at Joint Base Elmendorf-Richardson, Alaska, died on April 27, 2011 in Kabul, Afghanistan, of wounds sustained from gunfire from an Afghan military trainee. He is survived by his wife Susie, daughter Elizabeth, and son David.

WOD:  "Klepto"
4 Rounds for time
27 Box Jumps (24/20)
20 Burpees
11 Cleans (145/100)

PostWOD:

Roll Glutes with LAX Ball

Roll legs with foam roller

"What you do when there is 3 seconds left on the clock says a lot about who you are."

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Tues, July 22 “The San Francisco Crippler”

We did this WOD on May 21st, 2013!!!

"The heart of CrossFit is the same as it ever was: go hard. Change happens, but that fact about CrossFit always wonderfully, gloriously stays the same. So, enjoy the spectacle of the Regionals, the Games, the influx of many new people to our sport, our home, our way of life — but, remember this: CrossFit was always about you and your workout. You and your workout. If you let other people or things get in the middle of that, well, then it’s really no one’s fault but your own, isn’t it?" 

CrossFit Lisbeth

http://crossfitlisbeth.com/2013/05/21/change-is/

WarmUP

Run two Min, 25 Squats, 25 Push-ups, Banded Shoulder Mobility 6 min

Pre WOD:  3-3-2-2-1-1-1 Press
Bracing sequence!!!

WOD:  "San Francisco Crippler"
30 Back Squats @ Bodyweight
Row 1K
This is for time!

Post WOD:  25 GHD Situps Unbroken

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Monday, July 21st

WarmUP

Stripper, Fence, Tin Soldiers, Bear Crawl, Crab Walk, BirdFeeders (There Progressions) and 50 Supermans, 10 Strict Pull-ups

PreWOD

"Annie" – For time…

50-40-30-20-10

DoubleUnders (3:1 if Singles)

Situps

Strict 10 minute time cutoff.

WOD

Find 1rm DeadLift

PostWOD

Mobility – Ideal Stretch, Butterfly, Oly Wall, Pigeon

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Friday, July 18th

WarmUP

Shadow Partner 7s

PreWOD

Bench Press

5-4-3-2-1-1-1

WOD

100 "Wall Street" Wallballs

100 Push-ups

100 Squats

100 Pull-ups

100 Sit-ups

100 Burpees

100 DB Push Press (Partners must choose and use same weight, no set down)

Floater Requirements: 

10 Rope Climbs

10 Prowlers (There N'Back =2)

Work chipper in order, Partners must divide work evenly!  Think Strategically!

PostWOD

Hi 5s and Love to your Fellow Firebreathers!!

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Thursday, July 17

WarmUP

Run 3 min, Group 6, Calf Stretch

PreWOD

15 Min

Skill Session: Double-unders

and PR attempts

WOD

21 – 18- 15 – 12 – 9 – 6 – 3

SDHP (95/65)

KBS (24/16)

PostWOD

Mobility w/ all Remaining Time

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Wednesday, July 16th

WarmUP

Run 2 Min inside

Burgener Variations on a Squat Clean

PreWOD

6×2 Touch n' Go Cleans (up to 90% of 1rm)

WOD

AMRAP 15

14 WallBall

14 Box Jumps (24/20)

PostWOD

75 Partner Medball Sit-ups

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