Fri. July 30

“Filthy Fifty”

50 Box Jumps
50 Jumping pull ups
50 KB Swings
50 Walking Lunges
50 Knees to Elbows (tuck jumps)
50 Push Press
50 Back Extensions
50 Wall Balls
50 Burpees
50 Jump Rope (double unders if you can)

You must finish one exercise before you begin the next.

Thurs. July 29

"Fran"

21 – 15 – 9

Pull ups
Thrusters

This is one of CrossFit's toughest workouts, if executed with proper technique. It is designed to be a high intensity workout (using 100% of your power), that takes only minutes. For thrusters, use a weight that is going to make you struggle. A pull up should have full extension of the arms for it to count.

Reference: During my (Brit) certification class, I used 45 pounds for thrusters and completed this in 7 minutes.

We will be doing a workout like this, every month or so. Keep in mind, that a great workout does not have to be 45 minutes long in order to get the full effect.

Tues. July 27

Warm up:
2 x (5 tuck jumps, 4 lunges-twists: 2 each leg)

AMRAP in 20 min.
10 Dips
10 Box jumps
1 HSPU

Lunge-twist: step out with right foot and lunge, while in the down position, twist trunk to the right, stand back up, then do left

Mon. July 26

Power day:

2 x 10 of each of the following at light-medium weight
Bench
Back Squats
Cleans

3 rep MAX weight of each of the following
Bench
Back Squats
Cleans

Fri. July 23

With a continuously running clock, do 1 min of each exercise (no rest btwn exercises).

3 Rounds: 1 minute of each exercise

Jump Rope
Thrusters
Push ups
Wall Ball
KB swings
Jump Rope
Rest 1 minute