The WOD for 6.28.13 is…

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The WOD for 6.28.13 is…

Strength
5×3 Front Squats @ 75%

Conditioning

“Mr. Friendly”
50 Kettlebell Swings 55/35

5 Rounds
5 Squat clean thrusters 155/105
15 Box Overs 24/20

50 Kettlebell Swings 55/35

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The WOD for 6.26.13 is…

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Strength
15 Minutes to find max load of
Power snatch + 2 Overhead Squat

Conditioning

“Gents Under Ladies”
13 minutes to climb as high in the ladder as possible of

15 Wall Balls 20/14
30 Double Unders
1 Power Snatch 135/95
15 Wall Balls 20/14
30 Double Unders
2 Power Snatches 135/95
15 Wall Balls 20/14
30 Double Unders
3 Power Snatches 135/95
15 Wall Balls 20/14
30 Double Unders
4 Power Snatches 135/95
.
.
.
And so on, until time expires

the WOD for 6.24.13 is…

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Strength
Strict Press 1-1-1-1-1
Push Press 2-2-2-2-2
Jerk           3-3-3-3-3

For Max Load

Then
“CrossFit Gwinnett Summer WOD #2 (+2)”

Against a 8 minute clock:
First 4 Minutes
EMOM Perform 2 Squat Cleans 135/95
With any time remaining AMRAP Burpees

Final 4 Minutes
EMOM perform 2 Burpees
With any time remaining AMRAP Squat Cleans 135/95

In case you haven’t noticed, it’s been getting a little warmer around the gym the last few weeks, and it doesn’t look like its going to be cooling down any time soon.  So, be sure to drink plenty of water before and after the WODs.

If you start to feel a little funny during the workouts, please stop and get a drink, and take an extra minute to cool down. The heat can really do a number on all of us, and I want to make sure everyone is able to continue training hard.

Stay cool out there kids!

The WOD for 6.22.13 is…

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“Coach K’s Pyramid of Despair: Upside Down and Naughty Edition”

Run 400 Meters
10 Burpees
15 Jumps over the Bar 24/20
20 Push Press 65/45
25 Push Ups
30 Sit Ups
35 Air Squats

* Perform the workout in “Pyramid Style.” This is accomplished by performing a movement, then restarting at the top of the “pyramid” to move onto the next movement.

It would look something like this:

Run 400
Then
Run 400, 10 Burpees
Then
Run 400, 10 Burpees, 15 Jumps over the bar
Then
Run 400, 10 Burpees, 15 Jumps over the bar, 20 Push Press,
and so on, until all movements are completed.