071614 WOD
A. In 5:00
Half of class: 500-meter row
Others: Accumulate 2:00 in weighted front plank hold (25/10)
Switch
B. Bench press
3 x 5
Subset with 3 x 7 weighted pull-ups / strict pull-ups / assisted pull-ups
C. Three rounds for time:
5 ground to overhead (155/105)
10 ring dips
15 v-ups
200-meter run
>> On-Ramp
Three rounds for time:
5 ground to overhead AHAP
10 parallette dips
200-meter run
071514 WOD
A. Three rounds NFT
100-meter run
10 oblique side bends with kettlebell (5/side)
10 kips
B. 6:00 EMOM
Even minutes: 0:30-0:45 L-sit hold from bar (modify to tuck off bar)
Odd minutes: 0:30-0:45 handstand hold (modify to front plank)
C. AMRAP 5:00 *
10 box jumps (24/20)
100-meter run
Rest 2:00
AMRAP 5:00
10 wall balls (20/14) to 10′
10 American kettlebell swings (53/35)
Rest 2:00
AMRAP 5:00
10 pull-ups
10 burpees
* Metcon courtesy CrossFit Invictus
>> On-Ramp
Modifications will be posted on the whiteboard
Kit: Day One (left) in early 2013; Kit doing Murph on July 4, 2014
It’s easy to get distracted by competition, by comparison, by self-criticism. But the fact is: We are CrossFitting because it yields a healthier body and mind. Look back at where you were when you started; note where you are now. Can you run faster? Do a double-under? Jump higher? Do a pull-up? Are you leaner? Are you happier? Are you stronger? Are you more well-rounded? Do you have more energy? Do you feel more capable? We believe in the program — and we encourage you to take a moment to celebrate showing up each day, working hard and accomplishing things that seemed tough on Day One of your individual journey. This commitment to health is your own. Be stoked on your milestones — each one is a sign of progress!
071414 WOD
A. 4:00 Tabata
Alternating double-unders
Parallette shoot-throughs
B. Front squat – linear week 3
3 x 5
Add 10# to week 2
C. For time:
50 double-unders
25 hang full cleans (135/95)
50 double-unders
25 toes-to-bar
50 double-unders
>> On-Ramp
100 single-unders
15 hang power cleans
100 single-unders
15 v-ups / tucks
100 double-unders