CrossFit Stone Bay

WOD for Friday Jul 31

Front Squat: 1, 1, 1, 1, 1, 1, 1

then:

"Cindy"
Complete as many rounds in 20 minutes as you can of:
5 Pull-ups
10 Push-ups
15 Squats

OR

"Mary"
Complete as many rounds in 20 minutes as you can of:
5 Handstand Push-ups
10 One legged squats, alternating
15 Pull-ups

WOD for Wed Jul 29

"Lynne"

Five rounds for max reps of:
Body weight bench press
Pull-ups

WOD for Tuesday Jul 28

Michael
3 Rounds for time of:
Run 800m
50 Sit ups
50 Back extensions

Weighted Muscle ups:
5, 5, 5, 5, 5
...or just work on your MU progression sequence

WOD for Monday Jul 27

"DT"

Five rounds for time of:
155 pound Deadlift, 12 reps
155 pound Hang power clean, 9 reps
155 pound Push jerk, 6 reps

Please scale down as needed, I have history of injury with this one. I love it.

WOD for Sat Jul 25

Row 500m
Body weight bench press X 25
Row 500m
bench X 20
Row 500m
bench X 15           ....or run a 5k ...do the one you want to do least.
Row 500m
bench X 10
Row 500m
bench X 5

WOD for Friday Jul 24

Filthy Fifty

For time:
50 Box jump, 24 inch box
50 Jumping pull-ups
50 Kettlebell swings, 1 pood
Walking Lunge, 50 steps
50 Knees to elbows
50 Push press, 45 pounds
50 Back extensions
50 Wall ball shots, 20 pound ball
50 Burpees
50 Double unders

WOD for Thurs 23 Jul

3,2,1... take a break!

...or maybe pick one of your weaknesses and work on it a bit.

WOD for Wed Jul 22

For time:
21, 15, 9 reps of 275lbs deadlift, double unders... oh wait, double the #of double unders... okay  that ought to do it.

Don't slack off on the warm up.

WOD for Tuesday Jul 21

"Nate"

Complete as many rounds in twenty minutes as you can of:
2 Muscle-ups
4 Handstand Push-ups
8 2-Pood Kettlebell swings

WOD for Monday Jul 19

Four rounds for time of:
Run 400 meters
50 Squats

Then:

Hang Power Clean:

1, 1, 1, 1,1, 1, 1