Bad ass picture, compliments of Orange Coast CrossFit

WU

Three rounds of:

10 mule kicks

10 lunges R/L

WOD

20 min AMRAP
Max rep OHS- M75/F55
400 meter run
OHS until failure (until the bar drops down) then you have to run.
Continue for 20 minutes
Score = Total number of OHS reps in completed rounds

CrossFit ATP is for everyone, no excuses!!!!!!! Shelly and Sheldon warming up for the DL/WOD.

Skill:

Deadlifts-Bentover rows (practice and corrections)

Strenght:

3-2-1-1-2-3

Deadlifts-M315/245    F205/185

Bentover rows-M205/185   F115/95

*Take your time,strict form!!!!!!!!

WU

Four rounds

Jumprope for 1 minute

Burpees-5 reps

WOD

AMRAP in 30 minutes

KB Snatch-10 reps    M24kg/F16kg

KTE-10 reps (please people, touch your elbows!)

Sprint-40 yards x 2

Muscle ups-5 reps (modified 10 reps)

Spiderman Pushups-10 reps

Skill:

Split Jerk progression

Strength:

For max rounds  M95/F65

On the minute every minute perform
1x Split Jerk first minute, then rest
2x Split Jerk second minute, then rest
3x Split Jerk third minute… and so on
Continue until you cannot perform the requisite number of Split Jerks within the minute

Site of the 2010 CrossFit Games, July 16-18 HomeDepot Center in Los Angeles

WU

Two rounds of:

Stairs x 2

15 Butterfly sit-ups

15 Pushups

WOD

CF Games SoCal Sectional WOD 2
“Double Down”

Part 1:
5 rounds for time of:
9 Cleans   M135/F95
6 Handstand Push ups (Top of head touches the ground for Rx!)

Part 2:
30 Hang Squat Snatches
30 Chest to Bar Pull Ups (Full ROM)
800 meter run

 

- start Part 2 exactly 20 minutes after starting part one
- cutoff time for both parts is 15 minutes

WU

Joint mobility

400 meters

WOD

For time:
50 Box jump, 24 inch box
50 Jumping pull-ups
50 Kettlebell swings or Goblet  M24kg/F16kg
Walking Lunge, 50 steps R/L
50 Knees to elbows
50 Medball Thruster  M30/F20
50 Jumping Jacks
50 Walk out Pushups
50 Burpees
50 Air squats

WU

Three rounds of:

Pushups-10

Air Squats-10

WOD

21-15-9-15-21

Deadlifts-M225/F135,155

Wallballs-M20/F14

*At the end of Rd 9 complete 500 jump ropes

**40 minute cap!

WU

Three rounds of:

15 Air squats

15 SPT

15 PVC/OHS

Skill

OHS/Olympic Snatch progression

Strength

Olympic Snatch- work up to 1RM

Picture of Andy Petranek from CrossFit LA

WU

Three rounds of:

10 Down dog / Up dog

10 Jumping jacks

10 Dragon twist  R/L

WOD

15, 12, 9, 6, 9, 12, 15 rep rounds for time of:

Ring Push ups (on plyobox)

Medball V-situps   M20/F14

KB-SDLHP  M24kg/F16kg

Jumping Slamball  M30/F20

Run 200 meters between each round!