MONDAY
CrossFit Hardcore Warm-up
Metcon (Time)
4 RDS
15- HANG SQUAT CLEANS 85/115
200 MT RUN
15- STOH
200 MT RUN
15- HANG SQUAT CLEANS 85/115
200 MT RUN
15- STOH
200 MT RUN
CrossFit WOD, July 8, 2017
SATURDAY
CrossFit Hardcore Warm-up
Metcon (Time)
5rds
400 MT RUN
15 THRUSTERS 65/95
3 RDS OF CINDY( 5 PULL UPS,10 PUSH UPS,15 AIR SQUATS)
400 MT RUN
15 THRUSTERS 65/95
3 RDS OF CINDY( 5 PULL UPS,10 PUSH UPS,15 AIR SQUATS)
CrossFit WOD, July 7, 2017
FRIDAY
CrossFit Hardcore Warm-up
Metcon (Time)
BUY IN
7 RING MU ( MOD 7 RING DIPS,WORK ON YOUR DIPS)
7 RING MU ( MOD 7 RING DIPS,WORK ON YOUR DIPS)
ISABELL
30 SNATCHES 95/135( FULL OR POWER)
30 BOX JUMPS
BUY OUT
7-RING MU
CrossFit WOD, July 6, 2017
THURSDAY
CrossFit Hardcore Warm-up
Metcon (Time)
50-40-30-20-10
WALL BALLS
PUSH PRESS 55/75
200MT AFTER EACH RD
WALL BALLS
PUSH PRESS 55/75
200MT AFTER EACH RD
CrossFit WOD, July 5, 2017
WED
CrossFit Hardcore Warm-up
Metcon (Time)
5 RDS
15 KB SWINGS 35/55
30 SIT UPS
15 POWER CLEANS 65/95
15 KB SWINGS 35/55
30 SIT UPS
15 POWER CLEANS 65/95
CrossFit WOD, July 4, 2017
HAPPY 4TH OF JULY
CrossFit Hardcore Warm-up
Metcon (Time)
PARTNER WOD
BULL 2 rds
200 DUBS
50 OHS 95/135
50 PULL UPS
1 MILE RUN
BULL 2 rds
200 DUBS
50 OHS 95/135
50 PULL UPS
1 MILE RUN
US MARINE CORPS CAPTAIN BRANDON BULL BARRETT,27,OF MARION INDIANA,WAS KILLED ON MAY 5,2010 WHILE SUPPORTING COMBAT OPERATIONS IN HELMAND PROVINCE AFGHANISTAN.