Thurs, July 31 WOD

TABATA Mash Up

KB Swings (53/35)

Broad Jumps (6′/4′)

Hollow Rocks

Box Jumps (24″/20″)

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Wed, July 30 WOD

7 min AMRAP

12 Back Squat (135/95)

5 Strict Pull-ups

2 min Rest

5 min AMRAP

5 Power Cleans (135/95)

7 Burpee-over-bar

2 min Rest

3 min AMRAP

5 Wall-ball (20/14)

5 Push-ups

2 m Rest

1 min AMRAP

Max reps DL (135/95)

Immediately following, run 800m

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Tues, July 29 WOD

“Annie” (with some spice)

50-40-30-20-10

DU’s

Sit-Ups

In-between each round complete 10 Snatches (135/95)

(Yes, those would be the squatting ones) :)

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Mon, July 28 WOD

“Ledesma”

20 Min AMRAP

5 HSPU 8″ ; 10 Strict KB Press Each Arm

10 Toes Through Rings

20 Med Ball Cleans (20/14)

* All the rings will be down for Toes Through Rings. If your going into Toes Through Rings and all the rings are taken then go on the bar and do T2B. *

Congrats Wil for placing 3rd in this weekends Rocky Mountain State Games! Wil was competing in the 77kg class and lifted a total of 152kg. Snatch: 55kg Clean: 97kg clean. Great Job Will!!

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Sat, July 26

NorCo CrossFit Competition Series: Event 4

Everyone will meet up at 9:50 ready to warm up!

This event will be an Individual Competition and will consist of 3 Events and 1 Floater.

If you not wanting to compete come hang out and show some love to your NorCo Competitors!

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Fri, July 25 WOD

Complete For Time:

25 HSPU ; 25 KB Strict Press R and L

400m Run

______

3 Rounds

12 Dead Lifts (225/155)

75 Double Unders

______

400m Run

25 HSPU ; 25 KB Strict Press R and L

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Thurs, July 24 WOD

20 Min AMRAP

350 Run

20 Sit Up

15 Push Up

20 OA OH Lunge (53/35)

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Wed, July 23 WOD

3 Rounds For Time

15 Hang Power Snatch (95/65) ; (115/75)

20 Up and Over (24/20)

15 T2B

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Tues, July 22 WOD

10 Min As Far As You Can Go

2,4,6,8,10,12,14,16…….reps of:

Pull Up ; C2B

Push Up

Squat

3 Min REST Then

15-12-9 Reps For Time

Front Squat (135/95) ; (185/125)

Burpee Over Bar

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Mon, July 21 WOD

5 Rounds For Time

5 Power Clean (155/105) ; (225/155)

200m Run

25 Wall Ball (20/14)

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