Gas City Crossfit: July 2013

Wednesday 31 July 2013

WOD

4 Rounds For Time

13 HRPU
13 Sit Ups (14lbs/16lbs)
13 Wall Balls (14lbs-10ft/16lbs-11ft)
13 Box Jumps (24"/30")
13 Ring Dips

Tuesday 30 July 2013

WOD

12 Min AMRAP

6 Deadlifts (205lbs/305lbs)
12 Goblet Squats (35lbs/53lbs)
24 Double Unders

Monday 29 July 2013

WOD

7 Rounds For Time

7 KBS (53lbs/80lbs)
7T2B
7Deflicted HSPU (2-45lb plates each side)
7C2B Pullups

Thursday 25 July 2013

WOD

10 Min AMRAP

10 Wall Ball Lunges (14lbs-9ft/20lbs-10ft)
10 Chest To Bar Pull Ups
10 Burpees

Wednesday 24 July 2013

WOD

5 Rounds For Time

3 Muscle Ups
4 Box Jump Overs (24in/30in)
5 Front Squats (95lbs/140lbs)

Tuesday 23 July 2013

WOD

for time

1000m Run
35 KBS (35lbs/53lbs)
1000m Run
25 Sit Ups
1000m Run
15 Thrusters (65lbs/95lbs)
1000m Run

Monday 22 July 2013

WOD

10 Min AMRAP

15 Power Snatch (55lbs/75lbs)
30 Double Unders

Friday 19 July 2013

WOD

for time

100m Farmer Carry (35lbs/53lbs)
60 Wall Balls (14lbs-9ft/20lbs-10ft)
100m Farmer Carry (35lbs/53lbs)
60 SHDP Kettle Bell (44lbs/62lbs)
100m Farmer Carry (35lbs/53lbs)
60 Push Press (45lbs/65lbs)
400m Run (35lbs/53lbs)

Thursday 18 July 2013

07.18.13

WOD

8 rounds for time

5 DB Thrusters (35lbs/50lbs)
10 Russian twists (14lbs/20lbs) (10 each side)
15 KBS (44lbs/70lbs)

Wednesday 17 July 2013

07.17.13

WOD

21-15-9

Clean & Jerk (85lbs/105lbs)
Burpee-Pull Up

Monday 15 July 2013

07.15.13

WOD

4 Rounds for time

9 Man Makers
18 Box Jumps
9 Toes to Bar
18 Double Unders

Friday 12 July 2013

07.12.13

WOD

for time

50Double Unders
then
5Rounds
5 Wall Walks
10 Ring Dips
20 Sit Ups
Finish it off with
50 Double Unders

Thursday 11 July 2013

07.11.13

WOD

3 Rounds For Time

400m Run
10 Bear Complex (65lbs/95lbs)
10Bar Facing Burpees
10 Kettle bell swings (35lbs/53lbs)
10Sit Ups

Tuesday 9 July 2013

07.09.13

WOD

18-15-12-9-6-3

Power Clean (65lbs/95lbs)
Ring Pushup
Toes To Bar
1 Shuttle Sprint

Tuesday 2 July 2013

07.02.2013

WOD

For Time

7 Strict Shoulder Press (65lbs/115lbs)

15 Hang Power Cleans (65lbs/115lbs)

21 Lateral Bar Burpees

Monday 1 July 2013

07.01.13

WOD

Canada Day Chipper

250 m Row
25 HRPU
25 KB Swings (35lbs/53lbs)
25 Wall Balls (14lbs 9ft/20lbs 10ft)
25 Burpees
25 GHD Sit Ups
25 Box Jump Overs (20in/24in)
25 Walking Lunges (35lbs/45lbs)
25 Double Unders
25 Sit Ups
1000m Run