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CrossFit Journal: The Performance-Based Lifestyle Resource

Wednesday
Jul302014

Thursday 7/31/2014

Strength
3x20 GHD Row

WOD
4 Rounds
20 Cal Assault Bike
15 Box Jumps (24/20)
15 Cleans (115/75)
1 min rest

REC
Accumulate 5 min of weighted plank

Tuesday
Jul292014

Wednesday 7/30/2014

Strength
8x1 Deadlift - Leaderboard

WOD
20 Deadlifts (315/205)
10 HSPU - Strict if you can
20 Deadlifts - (225/155)
10 HSPU
20 Deadlifts - (135/95)

REC
5 Rounds
8 T2B
8 Strict 2 arm KB press

Monday
Jul282014

Tuesday 7/29/2014

Strength
6x2 Jerk

WOD
22 min
Every 2 min:
Run 1 Lap
2 KB Snatch (1.5/1)
2 Burpees
*Every 2 min, increase snatches and burpees each by 2 reps.  When you fail to complete all reps in a 2 min block, take the next 2 mins off and retry the round you didn't complete.

REC
Accumulate 10 Rope Climbs, legless if possible

Sunday
Jul272014

Monday 7/28/2014

Weekly Warmup
Row 20 Cal
3x20 Double Unders
3x10 KB Thruster - 1 bell (5 each side)
3x10 KB V-ups
3x10 Kipping Pullups

Strength
8x1 Overhead Squat - Leaderboard

WOD - Isabel
30 Snatch (135/95)

REC
1 mile partner sandbag carry

Saturday
Jul262014

Sunday 7/27/2014

Congrats to the Parkers and the Thompsons on two beautiful weddings yesterday!

Recovery Day - From the week and possibly the weddings...

Friday
Jul252014

Saturday 7/26/2014

Strength
5 Lengths - Zercher Yoke Carry

WOD
18 min AMRAP
Run 1 Lap
10 Burpee Box Jumps
10 HSPU - Strict if you can

Thursday
Jul242014

Friday 7/25/2014

Mr. & Mrs. Thompson and Mr. & Mrs. Parker: As most of you know, Saturday is a very special day for our Coach Ari and the Chief. They are both getting married to incredible people, dear friends and fellow athletes - Todd Parker and Megan Mordecai. Both love stories started at the 307-who says CrossFit doesn't change lives?! We wish you a lovely wedding day and an even more beautiful forever. We love you guys!

Strength
3x 4 Power Snatch + 4 Squat Snatch

WOD
Wedding Bells AKA Ball and Chain
Partner sharded burden
800m run
50 KB Clean & Jerks (1.5/1) - 1 arm
1 Lap Buddy Carry
1 Lap Wheelbarrow
50 Walking Lunges with KB Overhead
1 Lap Buddy Carry
1 Lap Wheelbarrow
50 KB Swings
1 Lap Buddy Carry
1 Lap Wheelbarrow
50 Goblet Squats
50 Medball Partner Situps

REC
Roll out!