As you know we're always trying to improve our experience at the box. Well we're having some more big changes start in August. We don't like hyping things and then when things fall through (which has happened in the past) I look like a fool (this happens a lot) and then we scramble to do something else and it's a hawt mess. SO don't worry we will have some news for you guys 7.21.14. Until then, we are getting things done behind the scene so I won't be posting WODs all this week... Instead I'm putting up the entire week's activity all in one blog post. Hopefully within two weeks or so you'll see the fruits of our labor and you as one of members will see a lot of positive changes for the box. Thanks for sticking with us guys and keep catching on us :) Also big shout out to CrossFit Freddie formerly from CrossFit Oneworld.
Week of July 14th
MPH (Mr. Potato Head) Time- Squats-----> Progression to Overhead Squat
7.14.14
4 Rounds
30 Seconds Static Hand Stand or Pike Push Up Hold
30 Seconds Squat with Med Ball Overhead
30 Seconds Max Knees 2 Chest or Situps (butterfly guard)
30 Seconds Max Push ups
2 Minute Break
21-15-9
Goblet Squat w/KB or DB
Burpees
7.15.14
Gymnastics and Skillz
Kipping Push ups
Strength Pull-Ups (multiple hand position) 3X7
4 Rounds Stations 1 min ea station
Tire Flips
Rowing
KBS
Rowing
7.16.14
Box Squats 3X7 (60% of 3 RM)
AMRAP 3X4 mins
10 Barbell Sumo Deadlift (95/75 lbs)
10 Bar Facing Burpees
Rest 90 Seconds. Rinse and Repeat
In any order to complete-
75 Wall Balls
50 Pull ups or Jumping Pull Ups
25 Turkish Get-ups (TGU) Sand or KB
15 Burpees
Time:
7.18.14
Push Press 3X7 (60% of 3 RM)
Skill- Peg Board Progression (Advanced)
3X20 ft. Lateral sprints
3X20 ft. Braiding (Alt. LE working on agility)
Rolling (tumbling)
Buddy WOD
Ab Core Burner (Coach's Choice)
29
30
31
32
