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Super Swole Sunday 07.24.2017

Bench Press for load:
8x3
All sets done at 50% of 1 RM
Superset with 5, 1-arm dumbbell rows per arm

 

Front Squat for load:
8x3
50% of 1RM
Superset with 10 goodmornings

Sumo Deadlift for load:
50% 1RM
Superset with 5 strict pull ups

SATURDAY 07.22.2017

Dallas 5 (modified)

5 minutes of:
    Burpees
Then, 5 minutes of:
    7 deadlifts, 155/105 lb.
    7 box jumps, 24/20-in. box
Then, 5 minutes of:
    7 push press, 115/75 lb.
    7 toes-to-bar
Then, 5 minutes of:
    7 snatches, 75/50 lb.
    7 push-ups
Then, 5 minutes of:
    Rowing (calories)


* Complete as many reps as possible at each 5-minute station. Rest 1 minute between stations.

* Football season is coming soon! Email Alex if you want to participate in some Coco Crossfit Fantasy Football! azenalex@gmail.com

Thursday 07.20.2017

GRACE

30 reps for time of:
Clean & Jerk 135/85#

Wednesday 07.19.2017

Dumbbell overhead squat
5-5-5-5-5 reps (Each arm)
Superset with 10 empty barbell pendlay rows.

Tuesday 07.18.2017

Happy Birthday Regis and Ryan!
Partner WOD for Time:
50 Double Unders (each partner)
26 Squat snatches (135/95) (as a team)
40 Double Unders (each partner)
26 Squat cleans (135/95) (as a team)
30 Double Unders (each partner)
26 Squat snatches (as a team)
20 Double Unders (each partner)
26 26 Squat cleans (as a team)
10 Double Unders (each partner)

Monday 07.17.2017

2 Rounds for time of: 
22 Thrusters 95/65 
22 Pull-ups 
(rest 5 min)
2 Rounds for time of: 
22 Deadlifts 225/155 
22m Handstand Walk 
Courtesy of CrossFit Linchpin

Friday 07.14.2017

REST or make up a WOD you missed from this week.

Thursday 07.13.2017

"White"

Five rounds of: 
• 15' Rope climb, 3 ascents
• 10 Toes to bar
• 21 Walking lunge steps with 45lb plate held overhead
• Run 400 meters
30 min timecap
U.S. Army First Lieutenant Ashley White, 24, of Alliance, Ohio, assigned to the 230th Brigade Support Battalion, 30th Heavy Brigade Combat Team, North Carolina National Guard, based in Goldsboro, North Carolina, died on October 22, 2011 in Kandahar province, Afghanistan, from wounds suffered when insurgents attacked her unit with an improvised explosive device. She is survived by her husband Captain Jason Stumpf, her parents Robert and Deborah, brother Josh, and sister Brittney.

 

Wednesday 07.12.2017

Push Press for load:
 #1: 5 reps @ 50%
 #2: 5 reps @ 60%
 #3: 5 reps @ 75%
 #4: 3 reps @ 85%
 #5: 1 rep @ 90%
Superset each set with an Stabilization Overhead Carry half way down the warmup wall and back. (careful on the turn) This is done with 1 band on each end of the bar and plates or kettlebells attached to the band. It looks weird!


Tuesday 07.11.2017

5-10-15-20-15-10-5 For Time:
Double Unders
Wall balls
Abmat Situps
Practice: Rope Climbs