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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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06 Jul WOD – Wednesday 6 July 2016

CrossFitRest and Recovery
  • Strength:
    Five sets for max reps of:
    30 Seconds of Muscle-Ups
    Rest 30 seconds
    30 Seconds of Push-Ups

    (if this is a strong movement for you, loop a band around your back and pin it down with your hands to create a band-resisted push-up)

    Rest 30 seconds
    30 Seconds of Toes to Bar
    Rest 30 seconds

  • WOD:
    For time:
    Row 50 Calories/ Run 800m
    50 Kettlebell Swings (32/24 kg)
    Run 800 Meters

  • 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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05 Jul WOD – Tuesday 5 July 2016

CrossFitRest and Recovery
  • Strength:
    Five sets of:
    Overhead Squat x 3 reps
    Rest as needed

    Build over the course of the five sets to today’s heavy triple.

  • WOD:
    Complete as many rounds and reps as possible in 9 minutes of:
    3 Hang Power Snatches (65/45 kgs)
    6 Overhead Squats (65/45 kgs)
    9 Burpees Over the Barbell
    12 Pull-Ups

  • 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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04 Jul WOD – Monday 4 July 2016

CrossFitRest and Recovery
PLEASE LOG YOUR RESULTS IN COMMENTS! We make great efforts to provide feedback and adapt our program based on what we see from those who provide results. To ensure that we are able to do the best we can for you, please log your results!

  • WOD:In teams of three, with only one partner working at a time, complete 3 rounds each of:
    Row 500 Meters/ Run 800m
    8 Front Squats (100kg/70kg – from the ground)

    followed immediately by…

    In teams of three, with only one partner working at a time, complete 3 rounds each of:
    Row 500 Meters/ Run 800m
    8 Thrusters (60/45 kgs)

  • 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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