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20 Jul WOD – Wednesday 20 July 2016

CrossFitRest and Recovery
  • Strength and Skill:
    Five sets of:
    Push Press x 3 reps
    Rest as needed

    Build to today’s heaviest triple.
    Focus on string midline and driving through the heels.

  • WOD:
    Complete as many rounds and reps as possible in 9 minutes of:
    9 Burpee Box Jump-Overs (24″/20″)
    9 Push Presses (60/45 kgs)
    9 Ring Dips

  • Mobility and Maintenance:
    Choose 1-2 Thoracic Mobility Drills from Kelly Starrett’s Mobility WOD and spend 5-10 minutes with them.
    Choose 1-2 Upper Extremity Mobility Drills from Kelly Starrett’s Mobility WOD and spend 5-10 minutes with them.
    Choose 2-3 Lower Extremity Mobility Drills from Kelly Starrett’s Mobility WOD and spend 10-12 minutes with them.
  • Nutrition Preparation:
    Ensure that you have quality foods prepared in the appropriate quantities to fuel your efforts for the remainder of the week.
  • Mental Restoration:
    Different for everyone – could be quiet time, prayer or meditation or could be gathering with friends; the key is to engage in activities that make your life full and help you recharge your batteries.
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19 Jul WOD – Tuesday 19 July 2016

CrossFitRest and Recovery
  • Strength and Skill:
    Every two minutes, for 20 Minutes (10 sets):
    High Hang Clean + Hang Clean

    Build in load only to the extent that mechanics and barbell speed permit. Your goal should be to improve your technique today and get under the bar into a squat as fast as possible!

  • WOD:
    For time:
    Row 1000 Meters/ Run 1600m
    20 Hang Power Cleans (80/55 kgs)
    150 Double-Unders

  • Mobility and Maintenance:
    Choose 1-2 Thoracic Mobility Drills from Kelly Starrett’s Mobility WOD and spend 5-10 minutes with them.
    Choose 1-2 Upper Extremity Mobility Drills from Kelly Starrett’s Mobility WOD and spend 5-10 minutes with them.
    Choose 2-3 Lower Extremity Mobility Drills from Kelly Starrett’s Mobility WOD and spend 10-12 minutes with them.
  • Nutrition Preparation:
    Ensure that you have quality foods prepared in the appropriate quantities to fuel your efforts for the remainder of the week.
  • Mental Restoration:
    Different for everyone – could be quiet time, prayer or meditation or could be gathering with friends; the key is to engage in activities that make your life full and help you recharge your batteries.
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18 Jul WOD – Monday 18 July 2016

CrossFitRest and Recovery
  • WOD:

    In teams of two, complete as many rounds and reps as possible in 30 minutes of:

    Run 400 Meters
    5 Pull-Ups
    10 Push-Ups
    15 Air Squats

    Only one person may be running at a time. While one partner runs, the partner inside the gym should be working through as many rounds as possible of “Cindy” (5 pull-ups, 10 push-ups and 15 air squats). Partners then switch roles once the running partner has returned.*Team Score is total number of Rounds and repetitions completed as a team. Score separately the total number of 400m runs completed as a team.

  • Mobility and Maintenance:
    Choose 1-2 Thoracic Mobility Drills from Kelly Starrett’s Mobility WOD and spend 5-10 minutes with them.
    Choose 1-2 Upper Extremity Mobility Drills from Kelly Starrett’s Mobility WOD and spend 5-10 minutes with them.
    Choose 2-3 Lower Extremity Mobility Drills from Kelly Starrett’s Mobility WOD and spend 10-12 minutes with them.
  • Nutrition Preparation:
    Ensure that you have quality foods prepared in the appropriate quantities to fuel your efforts for the remainder of the week.
  • Mental Restoration:
    Different for everyone – could be quiet time, prayer or meditation or could be gathering with friends; the key is to engage in activities that make your life full and help you recharge your batteries.
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15 Jul WOD – Friday 15 July 2016

CrossFitRest and Recovery
  • Strength:
    Five sets of:
    Deadlift x 6 reps
    Rest 2-3 minutes

    Build load over the course of the five sets.

  • WOD:
    “Christine”
    Three rounds for time of:
    Row 500 Meters /run 800m
    12 Deadlifts (BW or 3/4 BW)
    21 Box Jumps (20″)

  • Mobility and Maintenance:
    Choose 1-2 Thoracic Mobility Drills from Kelly Starrett’s Mobility WOD and spend 5-10 minutes with them.
    Choose 1-2 Upper Extremity Mobility Drills from Kelly Starrett’s Mobility WOD and spend 5-10 minutes with them.
    Choose 2-3 Lower Extremity Mobility Drills from Kelly Starrett’s Mobility WOD and spend 10-12 minutes with them.
  • Nutrition Preparation:
    Ensure that you have quality foods prepared in the appropriate quantities to fuel your efforts for the remainder of the week.
  • Mental Restoration:
    Different for everyone – could be quiet time, prayer or meditation or could be gathering with friends; the key is to engage in activities that make your life full and help you recharge your batteries.
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14 Jul WOD – Thursday 14 July 2016

CrossFitRest and Recovery
  • Strength and skill:
    Take 10 minutes to practice Jerk Footwork and Jerk Technique Drills

    Followed immediately by…

    Every two minutes, for 10 minutes (5 sets):
    Jerk x 1 rep

    Build to today’s heavy single.

  • WOD:
    Three rounds for time of:
    15 Push Press (60/45 kgs)
    15 Strict Pull-Ups
    30 Double-Unders

  • Mobility and Maintenance:
    Choose 1-2 Thoracic Mobility Drills from Kelly Starrett’s Mobility WOD and spend 5-10 minutes with them.
    Choose 1-2 Upper Extremity Mobility Drills from Kelly Starrett’s Mobility WOD and spend 5-10 minutes with them.
    Choose 2-3 Lower Extremity Mobility Drills from Kelly Starrett’s Mobility WOD and spend 10-12 minutes with them.
  • Nutrition Preparation:
    Ensure that you have quality foods prepared in the appropriate quantities to fuel your efforts for the remainder of the week.
  • Mental Restoration:
    Different for everyone – could be quiet time, prayer or meditation or could be gathering with friends; the key is to engage in activities that make your life full and help you recharge your batteries.
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13 Jul WOD – Wednesday 13 July 2016

CrossFitRest and Recovery
  • Strength:

    Every 3 minutes, for 20 minutes (5-6 sets):

    Station 1:
    Bench Press x 4-6 reps

    Station 2:
    20 Walking Lunges (32/24 kg KBs in each hand)

  • Conditioning:
    Three sets of:
    Single-Arm DB Row x 8 reps each @ 2111
    Rest 45 seconds
    Hollow Holds/Rocks x 60 seconds
    Rest 45 seconds

  • Mobility and Maintenance:
    Choose 1-2 Thoracic Mobility Drills from Kelly Starrett’s Mobility WOD and spend 5-10 minutes with them.
    Choose 1-2 Upper Extremity Mobility Drills from Kelly Starrett’s Mobility WOD and spend 5-10 minutes with them.
    Choose 2-3 Lower Extremity Mobility Drills from Kelly Starrett’s Mobility WOD and spend 10-12 minutes with them.
  • Nutrition Preparation:
    Ensure that you have quality foods prepared in the appropriate quantities to fuel your efforts for the remainder of the week.
  • Mental Restoration:
    Different for everyone – could be quiet time, prayer or meditation or could be gathering with friends; the key is to engage in activities that make your life full and help you recharge your batteries.
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12 Jul WOD – Tuesday 12 July 2016

CrossFitRest and Recovery
  • Skill and strength:
    Every 2 minutes, for 20 minutes (10 sets):
    1x High Hang Clean + 1x Hang Clean

    Build over the course of the 10 sets to something heavy for today.

  • WOD:
    Three rounds for time of:
    5 Bar Muscle-Ups (or 10 Strict Chest-to-Bar Pull-Ups)
    10 Deadlifts (120/85kg)
    50 Double-Unders

  • Mobility and Maintenance:
    Choose 1-2 Thoracic Mobility Drills from Kelly Starrett’s Mobility WOD and spend 5-10 minutes with them.
    Choose 1-2 Upper Extremity Mobility Drills from Kelly Starrett’s Mobility WOD and spend 5-10 minutes with them.
    Choose 2-3 Lower Extremity Mobility Drills from Kelly Starrett’s Mobility WOD and spend 10-12 minutes with them.
  • Nutrition Preparation:
    Ensure that you have quality foods prepared in the appropriate quantities to fuel your efforts for the remainder of the week.
  • Mental Restoration:
    Different for everyone – could be quiet time, prayer or meditation or could be gathering with friends; the key is to engage in activities that make your life full and help you recharge your batteries.
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11 Jul WOD – Monday 11 July 2016

CrossFitRest and Recovery
  • WOD:

    In teams of two, complete as many rounds and reps as possible in 30 minutes of:
    400 Meter Run
    30 Kettlebell Swings (32/24 kg)
    20 Box Jump-Overs (24″/20″)

    Team members will alternate tasks, with only one member working at any one time. Thus, Partner A will run 400 meters, Partner B will perform 30 Box Jumps, Partner A will perform 30 Wall Ball Shots, and Partner B will run 400 meters – and so on for 30 minutes.

  • Mobility and Maintenance:
    Choose 1-2 Thoracic Mobility Drills from Kelly Starrett’s Mobility WOD and spend 5-10 minutes with them.
    Choose 1-2 Upper Extremity Mobility Drills from Kelly Starrett’s Mobility WOD and spend 5-10 minutes with them.
    Choose 2-3 Lower Extremity Mobility Drills from Kelly Starrett’s Mobility WOD and spend 10-12 minutes with them.
  • Nutrition Preparation:
    Ensure that you have quality foods prepared in the appropriate quantities to fuel your efforts for the remainder of the week.
  • Mental Restoration:
    Different for everyone – could be quiet time, prayer or meditation or could be gathering with friends; the key is to engage in activities that make your life full and help you recharge your batteries.
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08 Jul WOD – Friday 8 July 2016

CrossFitRest and Recovery
  • WOD:
    Every 8 minutes, for 40 minutes (5 sets) of:
    Run 800 Meters
    12 Chest-to-Bar Pull-Ups or Strict Pull-Ups
    12 Strict Handstand Push-Ups or L-Seated DB PressNote times for each set, and add them for total working time. (Same as Thursday’s WOD)

    *you have a long rest, so the focus for the athlete here is to push on the run as hard and fast as they can. Then finish off the Pull ups and HSPUs

  • Mobility and Maintenance:
    Choose 1-2 Thoracic Mobility Drills from Kelly Starrett’s Mobility WOD and spend 5-10 minutes with them.
    Choose 1-2 Upper Extremity Mobility Drills from Kelly Starrett’s Mobility WOD and spend 5-10 minutes with them.
    Choose 2-3 Lower Extremity Mobility Drills from Kelly Starrett’s Mobility WOD and spend 10-12 minutes with them.
  • Nutrition Preparation:
    Ensure that you have quality foods prepared in the appropriate quantities to fuel your efforts for the remainder of the week.
  • Mental Restoration:
    Different for everyone – could be quiet time, prayer or meditation or could be gathering with friends; the key is to engage in activities that make your life full and help you recharge your batteries.
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07 Jul WOD – Thursday 7 July 2016

CrossFitRest and Recovery
  • Strength:
    Every 2 minutes, for 10 minutes (5 sets):
    Back Squat
    *Set 1 – 6 reps @ 65%
    *Set 2 – 4 reps @ 75%
    *Set 3 – 2 reps @ 85%
    *Set 4 – 2 reps @ 90%
    *Set 5 – 1 rep @ 95%

    followed by…

    Every 3 minutes, for 6 minutes (2 sets):
    Back Squat x 1 rep @ 101+%

  • WOD:
    Every 4 minutes, for 20 minutes (5 sets):
    25 Wall Ball Shots (10/7kg))
    50 Double-Unders

    Note times for each set, and add them for total working time

  • Mobility and Maintenance:
    Choose 1-2 Thoracic Mobility Drills from Kelly Starrett’s Mobility WOD and spend 5-10 minutes with them.
    Choose 1-2 Upper Extremity Mobility Drills from Kelly Starrett’s Mobility WOD and spend 5-10 minutes with them.
    Choose 2-3 Lower Extremity Mobility Drills from Kelly Starrett’s Mobility WOD and spend 10-12 minutes with them.
  • Nutrition Preparation:
    Ensure that you have quality foods prepared in the appropriate quantities to fuel your efforts for the remainder of the week.
  • Mental Restoration:
    Different for everyone – could be quiet time, prayer or meditation or could be gathering with friends; the key is to engage in activities that make your life full and help you recharge your batteries.
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