Core/shoulder dev:
200 mdumbbell see-saw carry 10#dbs
40 anchored sit ups
5 ab activators (yuck)
10 push ups to 30 sec high plank hold
200 m waiter walk 10#
Those are some really KOOL CFJ CrossFitters climbing those ropes. Great survival skill to climb a rope!!
–
Strict Press 7@75 – 7@85 – 5@105 – 5@115 – 4@125
–
WOD RXd = 4rds + 7 reps
–
Core/shoulder development Complete:
200 mdumbbell see-saw carry 15#dbs
40 anchored sit ups (ab-mat butterfly
10 ab activators
15 push ups to 30 sec high plank hold
200 m waiter walk 45#
Strict press 7-7-5-5-4@55-55-65-65-70
WOD MRx
4rds + 2 hspu
Core/shoulder dev:
200 mdumbbell see-saw carry 10#dbs
40 anchored sit ups
5 ab activators (yuck)
10 push ups to 30 sec high plank hold
200 m waiter walk 10#
Strength: Strict Press
7@115
7@115
5@125
5@125
9@135
WOD Rx w/Strict HSPU’s & Box Jumps:
4 rounds + 3 HSPU’s
200m Farmers Carry w/25# DB’s
15 Push-Ups to 30sec HPH
SP to 145# (85%)
Wod with HRPU
3 rds + 1 HRPU
**
Bryson
SP to 85#
Wod with 65#, HRPU, 20 box
4 rds + 7 HRPU
Those are some really KOOL CFJ CrossFitters climbing those ropes. Great survival skill to climb a rope!!
–
Strict Press 7@75 – 7@85 – 5@105 – 5@115 – 4@125
–
WOD RXd = 4rds + 7 reps
–
Core/shoulder development Complete:
200 mdumbbell see-saw carry 15#dbs
40 anchored sit ups (ab-mat butterfly
10 ab activators
15 push ups to 30 sec high plank hold
200 m waiter walk 45#
Strict Press
2 sets of 7 @ 75% (185#)
2 sets of 5 @ 80% (195#–3 on first set and 4 on second)
1 set of 3-4 @ (85%) (205#–only managed 1)
WOD Rx+=4 rds plus 10 SDHP
41/5’7″/172
Strict Press
2 Sets of 7 @ 135#
2 Sets of 5 @ 145#
1 Set of 4 @ 155#
WOD
As Rx’d
Everything unbroken
Rounds=6+7 SDHP
Strict Press
7@85#
7@85#
5@95#
5@95#
4@105#
WOD rx’d w/strict HSPU’s
7 rds
Core/shoulder development completed
15#DB for 200m see-saw carry and 45#plate for 200m waiter walk
Strength
7@70# – 7@70# – 5 @ 75# – 5 @ 75# – 3 @ 80#
Wod rxd
5 rds + 1 BJ
Strength:
up to 4 @ 115#
WOD (75# SDHP; 24″ Step-Ups; 1-2″ Descent on HSPU)
3rds + 9 Step Ups
Strict Press
2×7@115
2×5@125
1×4@140
wod rxd
5 rds + 1 HSPU
Core/shoulder development completed
20#DB for 200m see-saw carry and 55#plate for 200m waiter walk
Strength:
2 X 7 @ 95
2 X 5 @ 115
1 X 4 @ 135
WOD RX:
6 rounds + 7 HSPUs
Strict press
115/115
135/135
145
—
Wod. Rx’d. Strict HSPU
5 rounds + 3 SDLHP
—
Most core/shoulder* stuff
Strict press
2×7@115
2×5@125
1×4@135
Wod as RX’D w/box jumps not step ups
6 rounds+7 Box jumps
Everything unbroken
Core and shoulder development
200m walking Seesaw w/20lb KB
40GHD
15 push-ups to 30sec HPH
200m overhead plate carry w/80lbs(red+green plate)
10-H2T-T2H-V UP
SP
2X7@125
2X5@135
1X4@145
Wod Rx 4rds 8 BJs
Strict Press
7’s @ 75
5’s @ 80
4@ 85
Wod with HRPU’s, step-ups after 1st rd.
4 rds + 14 bj’s
SP
2×7 @ 125
2×5 @ 135
1×3 @ 145
Wod rx’d w/ step ups
3 + 2 step ups (23 reps)
Core development completed w/ 20# db’s for see saw, 45# plate, and ghd’s for 40 sit-ups
7@85
7@85
5@90
5@90
4@95
Seated BB press @ 55
Sdhp @ 55
Step ups
4+13
(7:00 am)
Hot yoga
(4:30 pm)
Strict Press: 75-75-80-80-4@85
Wod as Rxd (mousepad)
4 rounds + 14 SDHP
Strict press
75-80-85
WOD with 1 ab mat
4 rounds + 8 step ups
Strict Press:
7 w/50#
7 w/50#
5 w/55#
5 w/55#
3 w/60#
WOD w/50# SDHP, hand release push ups, step ups to 20″ box
3 rds + 7 HRP and 14 SDHP
Core: 200M w/10# DB’s
40 anchored sit ups using hands
25# plate for 200 overhead walk
7 HRP and 30 sec plank hold
Strict press
Same as Royce and Blocker
Wod rx
4+10 (3 sdhp)
Strict press
115/115
135/135
145 (3 reps)
—
Wod. Rx’d. Strict HSPU on first 2 rds then kipp
4 rounds + 11 SDLHP
—
Most core/shoulder* stuff
Peloton Bike
45 minute ride
SP
105/115/125
WOD as rxd
3 rds + 3 sdhp
Core stuff minus waiter plate carry
Strict Press
7@60
5@62
4@65
4@65
WOD @55lb SDHP, HSPU, and step ups 3 rounds +12 step-ups.
C&D
40 anchored sit ups
200 mdumbbell see-saw carry 5?#KBs
SP
2×7@145
2×5@155
3@165
Wod
3 rds+7hspu
WOD RX
5 ROUNDS +7 HSPU