CrossFit 2024

Strength test day 2 1 RM strict press 1RM weighted pull-up max reps single arm press max reps strict pull-ups 1 RM weighted ring dip max strict ring dips Accessory work: YTIs - 3x10 WOD 5 rounds: 500 meter row 1 min rest *sub 2 min goal for…

2017 07 10

7-10-17 WOD

By: Jared Munday 0

Strength testing day 1 Shrimp Squat - yes/no max overhead squat max front squat 5 RM split squat max HSPU WOD: 12 min AMRAP 5 SDHP 15 toe to bar 25 DUs

2017 07 10

WOD 7-7-17

By: Jared Munday 0

WOD 10,8,6,4,2 Shoulder to overhead Burpee box jumps *work on split jerk*

2017 07 07

7-6-17 WOD

By: Jared Munday 0

WOD 800 m run 1000 m row 100 double unders OR 2 rounds of: 400 m run 500 m row 50 double unders Strength Front Squats - spend rest of hour building up front squats

2017 07 06

7-5-17 WOD

By: Jared Munday 0

ACCESORY WORK 3 sets Romanian Deadlifts - 10 Plank - 45 seconds 3 sets Reverse Flies - 10 Ring Bridges - 10 Hollow - 20 seconds WOD 9-6-3 Ring Dips Strict Pull-ups *80 foot walking lunges between rounds*

2017 07 04

7-4-17

By: Jared Munday 0

Happy Fourth of July! Partner WOD "1776" 7 (July) rounds each: 4 (4th) inverted burpees/handstand 17 ab-mat situps then 76 calorie row Finish with: 50 (# of states) wall balls

2017 07 04