CrossFit Stone Bay

WOD for Friday Jul 17

Sorry I won't be there today Gents... California calls

For time: 150 Wall Balls, 20lb ball. Use the lighter Dynomax balls to check the depth of your squat, and if it fails to hit the 10 foot target... it will not count.

Then:
3,3,3,3,3, Dead lift

Rest day

Surf, tennis, soccer, bowling, climbing... active rest, use the tools being a crossfitter gives you!

WOD for Wed July 15

How about warming up with 20lb wall balls and 50m bear crawls (on hands and feet)... 4 rounds?

Then,
Shoulder Press: 3,3,3,3,3,3.3 ...don't go home without a failure!

WOD for Tuesday, July 14

Warm up: 250m rows, 25 sit ups x 5 rnds

then... for time: 1 L pull up, 10 HSPU, then 2 and 9, then 3 and 8... continue until you hit 10 L pull ups and 1 hand stand push up.
Watch the form! Dead hangs and kiss the ground!!!

Our friends abroad.

WOD for Monday Jul 13

21-18-15-12-9-6-3 rep rounds of:
185 pound Front squat
GHD Sit-up

Scale as needed.

WOD for Sunday Jul 12

Run a 5k. In the sand.

WOD for Friday Jul 10

"Fran"
21, 15, 9
Pull ups, 95lb thruster.

We need to establish some baselines.

...And a little dead lift action to follow.

WOD for Thursday July 9th

Ahhh... rest day

WOD for wed July 8th

Sorry about not getting this up last night; technical difficulties.

Row 500m for time... race a buddy if possible.
No rower? Sumo Deadlift High Pulls? not too heavy, race a buddy!

Then...
Overhead Squat: 5,5,5,5,5

Good Job today Max- 1:27 500m row! -good luck overseas!

WOD for Tuesday, July 7

Warm up:
Tabata Box Jumps/ Handstands, 20 sec of box jumps followed by 10 sec hand stands.

Shoulder press 1-1-1-1-1 reps
Push press 3-3-3-3-3 reps
Push Jerk 5-5-5-5-5 reps

After tomorrow we will be starting a "strength bias". What that means: for the next 2 months we'll have a focus on getting stronger.