July, 2014

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Thursday, August 7th, 2014

August Skill: Tire Flips
Rookies & All Stars :

Warm up: 1 min rope ladder work
Bear crawl, 5 inch worms with push up
5 super slow squats

WOD:
Partner Relay
KB Farmers Carry

1 partner carries 20 m at a time while other partner does burpees
switch every 20 M

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Tuesday, August 5th, 2014

August Focus: Tire Flips

Rookies & All Stars :
Warm Up :
Run/Paige Says

WOD :
3 Rounds

3 min AMRAP
Rest 1 min between

8 Hang Squat cleans
8 push press
16 mountain climbers

Thursday, July 31st, 2014

July Focus: Lunges

Rookies & All Stars:
Warm Up: Paige Says

WOD:
Deck of Cards!
Hearts: OH Lunges
Diamonds: Snatches
Spades: Push Ups
Clubs: Dips
Joker: Burpees

J, Q, K: 10 Rep’s
A: 11

Tuesday, July 29th, 2014

July Focus : Lunges
Rookies & All Stars :

Warm Up :
Paige Says

WOD :
Tabata
Tire flips
Burpees
Pull ups, T2B, or Ring Dips (fielder’s choice)

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Thursday, July 17th, 2014

July Skill: Lunges

Rookies & All Stars :
Warm Up: CrossFit Dodge ball

WOD :
AMRAP 5
5 Snatches (15)
5 Over head squats
Then
AMRAP 5
Weighted lunges (barbell)

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Thursday, July 24th, 2014

July Skill : Lunges
Rookies & All Stars :

Warm Up : Paige Says

WOD :
EMOM 4
Double unders
Box jumps
Clapping push ups

3 rounds (athlete switches movement each round)

Tuesday, July 22nd, 2014

July Skill: Lunges
Rookies & All Stars
Warm Up:
Paige Says

WOD:
Amrap 4

2 hspu
4 pull-ups
6 air squats
8 cal row
Rest 2 mins x 2

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Tuesday, July 15th, 2014

July Focus: Lunges

Rookies & All Stars
AMRAP 6
6 deadlifts
6 KB Swings

2 minute rest then
AMRAP 4
Max calories on AD/Row

Thursday, July 10th, 2014

July Focus: Lunges

Warm Up :
Run 400m/Sprints

WOD:
AMRAP 12
5 Snatches
5 pull ups
5 OH Lunges

Game for Rookies!

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Tuesday, July 8th, 2014

July Focus: Lunges

Warm Up:
Bones / Paige Says

WOD :
EMOM 10
10 wall balls
10 ball slams
10 med ball sit ups

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Enjoy the outdoors!

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