WOD: July 1st, 2013

Smolov: 70%+7%x9x4

WOD:  Death by burpees

1 burpee every min on the min increasing by one burpee every min

SMOLOV DAY 4

Making the Iwakuni Approach

Iwakuni Approach, Page 11

WOD: JUNE 29, 2013

Smolov:  (weightXrepsXsets)

85%x10x3

WOD:

3 RFT:

-15 hang cleans (135/95)

-15 burpees

We will be doing this at ironworks at 0830 at he HITT center.  Come join in!!

WOD: JUNE 28, 2013

Smolov: (weightXrepsXsets)

80%x5x7

WOD:    "Omar"

10 thrusters (95/65)

15 bar facing burpees

20 thrusters

25 bar facing burpees

30 thrusters

35 bar facing burpees

  

 



WOD: JUNE 27, 2013

Angie:

-100 pull-ups

-100 push-ups

-100 abmat sit-ups

-100 squats

***must complete assigned exercise before moving on to the next one***

We will do this at the ironworks gym.

WOD: JUNE 26, 2013

Smolov:

(weightXrepsXsets)

75%x7x5

2 RFT

-500m row

-25 burpees

WOD: JUNE 25, 2013

Smolov:  Rest

Strength:  Bench Press 3x3 (heavy)

4 rounds for time

-7 thrusters (95/65)

-7 CTB pull-ups

WOD: JUNE 24, 2013

Strength: (weightxrepsxsets)

  Smolov:  70% 9x4

3 RFT: 

5 Wall walks

10 DB squat cleans (70/50) 

15 Box jumps (30/24) 

Active Recovery

7 Active Recovery Workout Ideas

WOD: JUNE 22, 2013

Rest

 

WOD: JUNE 21, 2013

Buy in: 400 Meter Run

26 Pullups
26 Burpees
26 Knees to Elbow
26 Hand Release Pushups
26 Toes to Bar
26 Air Squats
26 Tire Jumps

Buy Out: 400 Meter Row

 



WOD: JUNE 20, 2013

Strength: Strict press 5x3 with 70%

12 min AMRAP

5 HSPUs 

10 Air squats

15 Burpees

WOD: JUNE 19, 2013

Strength: Front Squats @60% 10x3

"Josh"

21 Overhead squats (95/65) 

42 Pull-ups

15 Overhead squats 

30 Pull-ups

9 Overhead squats

18 Pull-ups 

 

 

WOD: JUNE 18, 2013

For time:

Buy in 400m run, then

20 knees to elbows

30 pull-ups

40 box jumps (30/24)

50 hand release push ups

Buy out 400m row

 

WOD: JUNE 17, 2013

Strength:

1RM Back Squat

Then 3x3 @ 80%

WOD:

5 rounds for time

400m run

12 DB Snatches (70/50)

WOD: JUNE 16, 2013

REST

WOD: JUNE 15, 2013

Row 500m for time

1RM (rep max) OHS (overhead squat)

OHS 3x5 with 80%

Annie: for time

50,40,30,20,10 reps

-double unders (DUs)

-ABMAT sit-ups 

WOD: JUNE 14, 2013

PFT
Max set of pull-ups
Max crunches in 2 minutes
3 Mile run for time

SSgt Seip CrossFit #1

WOD: JUNE 13, 2013

REST