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Workout Of The Day

July 30, 2014 – Fitness

Workout of the Day A. Three sets of: Deadlift x 6-8 reps @ 20X1 Rest 45 seconds Turkish Get-Ups x 3 reps each arm Rest 45 seconds Partnered Leg Tosses x 15-20 reps Rest 45 seconds B. In teams of two, partners alternate sets to complete three each of: 20 Kettlebell Swings 15 Push-ups 300 Meter Run

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July 30, 2014 – Competition

**TRANSITION WEEK – Next cycle starts Monday, August 4, 2014.** Workout of the Day A. Front Squat *Set 1 – 4 reps @ 75-80% *Set 2 – 3 reps @ 80-85% *Set 3 – 2 reps @ 85-90% *Set 4 – 4 reps @ 80-85% *Set 5 – 3 reps @ 85-90% *Set 6 – 2 reps @ 90-95% Rest 2-3 minutes B. For time: Row 2000 Meters 12 Front Squats (225/155 lbs – from the ground) 12 Strict Handstand Push-Ups to 4″/2″ Deficit 10 Front Squats (225/155 lbs – from the ground) 10 Strict Handstand Push-Ups to 4″/2″ Deficit

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July 30, 2014 – Performance

Workout of the Day A. Take 15 minutes to build to a heavy, but not necessarily 3RM, 3-rep Deadlift. B. In teams of two, partners alternate sets to complete three each of: 20 Kettlebell Swings (24/16 kg) 15 Hand-Release Push-ups 300 Meter Run

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July 29, 2014 – Performance

Workout of the Day A. Three sets of: Overhead Squat x 8-10 reps @ 30X1 Rest 2 minutes Weighted Pull-Ups x 3-5 reps @ 21X0 Rest 2 minutes B. Four rounds for time of: 15 Pull-Ups 30 Wall Ball Shots (20/12 lbs) 60 Double-Unders

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July 29, 2014 – Competition

**TRANSITION WEEK – Next cycle starts Monday, August 4, 2014.** Workout of the Day A. Every minute, on the minute, for 15 minutes: Power Clean x 2 reps Go as heavy as possible…goal is max weight lifted over the course of the 15 minutes. B. “CrossFit Games 2014 – 21-15-9 Complex” For time: 8 deadlifts (155 / 115 lb.) 7 cleans (155 / 115 lb.) 6 snatches (155 / 115 lb.) 8 pull-ups 7 chest-to-bar pull-ups 6 bar muscle-ups 6 deadlifts (155 / 115 lb.) 5 cleans (155 / 115 lb.) 4 snatches (155 / 115 lb.) 6 pull-ups 5

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July 29, 2014 – Fitness

Workout of the Day A. Three sets of: Goblet Squats x 8-10 reps @ 30X1 Rest 60 seconds Ring Rows x 10-12 reps @ 2111 Rest 60 seconds Wall Climbs x 4-6 reps Rest 60 seconds Double-Under Practice x 60 seconds Rest 60 seconds B. Four rounds for time of: 15 Pull-Ups 30 Wall Ball Shots 100 Meter Run

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July 28, 2014 – Competition

Workout of the Day A. Three sets of: Back Squat x 8-10 reps Rest as needed Work as heavy as you can for each set. B. 2014 Games – “Midline March” Three rounds for time of: 25 GHD Sit-Ups 50-foot Handstand Walk 50-foor Overhead Walking Lunge (155/115 lbs) Sorry to all of our friends overseas for the late post, we were celebrating an awesome 2014 CrossFit Games season.

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July 28, 2014 – Performance

Workout of the Day A. In 15 minutes, build to a heavy, but not necessarily 1-RM, Clean & Jerk B. Three sets, for max reps, of: Complete as many reps as possible in 60 seconds of: 135/95 lbs. Ground to Overhead (snatch, clean & jerk . . . it’s all good) Rest 3 minutes between sets

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July 28, 2014 – Fitness

Workout of the Day A. Three sets of: Romanian Deadlift x 6-8 reps @ 3011 Rest 60 seconds Dumbbell or Barbell Push Press x 8-10 reps Rest 60 seconds Plank from Elbows x 60 seconds B. Three sets for times of: Row 500 Meters Rest 2 minutes

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July 26, 2014 – Competition

Workout of the Day A. “Kinney” Run 1600 meters 15 Muscle-Ups 15 Deadlifts (275/185 lbs) Run 1200 meters 10 Muscle-Ups 10 Deadlifts (275/185 lbs) Run 800 meters 5 Muscle-Ups 5 Deadlifts (275/185 lbs)

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