Monday WODs...get ready for a FUN week!

July 28, 2014

What an inspirational weekend at the CrossFit Games!  Now that we are inspired, it's our turn to take on some of the WODs from the games (scale appropriately)...it's going to be a fun week!

 

Here are your Monday WODs:

 

Monday July 28, 2014

 

CrossFit (6am/7am/10am/12:15pm/5:30pm)

 

'Find your FRAN-tasy' 

 

For time:

8 deadlifts (155 / 115 lb.)

7 cleans (155 / 115 lb.)

6 snatches (155 / 115 lb.)

8 pull-ups

7 chest-to-bar pull-ups

6 bar muscle-ups

6 deadlifts (155 / 115 lb.)

5 cleans (155 / 115 lb.)

4 snatches (155 / 115 lb.)

6 pull-ups

5 chest-to-bar pull-ups

4 bar muscle-ups

4 deadlifts (155 / 115 lb.)

3 cleans (155 / 115 lb.)

2 snatches (155 / 115 lb.)

4 pull-ups

3 chest-to-bar pull-ups

2 bar muscle-ups

 

Time Cap: at the games it was 7 minutes, but let's triple that and see how many people we can get to finish!  You will have 21 minutes for this one...

 

BEAST Bootcamp (8:30-9:30am)

 

Power Intervals with the BEAST himself! -  An interval training class with a focus on increasing power and incorporated with sprints and Plyo. Use of dumbbells, kettle bells, tires, sledge hammers and other strengthening equipment.

 

CrossFit Endurance (6:30pm)

 

Sticking with the 21-15-9 rep scheme...

 

21 Burpee Box Jump Overs 

15 Hundred Meter Run

9 Calorie Row 

 

5 minutes rest...and go again!! (hence the ENDURANCE class) ;) ...

 

21 Burpee Pull-ups

15 Hundred Meter Row 

9 lengths slam ball side shuffle (3 slam balls after every 50ft. length) 20/30

 

HAVE FUN!!

 

P.S. I can't wait for the day when we have a worm :)

 

Please reload

Featured Posts

Saturday's WODs!

February 22, 2020

1/10
Please reload

Recent Posts

February 22, 2020

February 21, 2020

February 20, 2020

February 18, 2020

February 15, 2020

February 15, 2020

February 13, 2020

Please reload

Archive