CrossFit CalCourts

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July 13, 2010

2 ROUNDS: 10 SQUAT THERAPY SQUATS, 10 TOE TOUCHES, 10 PASS THROUGHS, 10 GOOD MORNINGS, 10 PVC OHS, 4 30 sec running jump rope sprints.

WOD

4 rounds

250 m row/ run

15 chest 2 bar pullups

15 over head squats 95/65

250m row/run

If you row 1st, run 2nd. Can't do chest 2 bar pull ups try as many as you can, I expect you to try. Scale the OHS as needed some will scale up some will scale down. Pull ups will be done before OHS. OHS can be from the ground or rack, if you dont need a rack let the people who do use them.

Just a note we are working in the 15 to 25 min met-con time domain this week.

Its been a killer week so far tuff WODs for tuff cross-fitters. Everyone has really thrown it down as always, well except for Tim who I'm sure has thrown down some serious tropical beverages. "Hope your havin a blast brother, you deserve it."

Everyone else, Hit the box and throw down a WOD!!!!

PEACE

Free CrossFit Journal

World-Class Fitness
in a Hundred Words

Eat meat and vegetables, nuts and seeds, some fruit, little starch and no sugar. Keep intake to levels that will support exercise but not body fat. Practice and train major lifts: Deadlift, clean, squat, presses, C&J, and snatch. Similarly, master the basics of gymnastics: pull-ups, dips, rope climb, push-ups, sit-ups, presses to handstand, pirouettes, flips, splits, and holds. Bike, run, swim, row, etc, hard and fast. Five or six days per week mix these elements in as many combinations and patterns as creativity will allow. Routine is the enemy. Keep workouts short and intense. Regularly learn and play new sports.

(courtesy of CrossFit Inc)



	Main Page \| Nutrition Info \| Cool Stuff \| Month:

	July 13, 2010 2 ROUNDS: 10 SQUAT THERAPY SQUATS, 10 TOE TOUCHES, 10 PASS THROUGHS, 10 GOOD MORNINGS, 10 PVC OHS, 4 30 sec running jump rope sprints. WOD 4 rounds 250 m row/ run 15 chest 2 bar pullups 15 over head squats 95/65 250m row/run If you row 1st, run 2nd. Can't do chest 2 bar pull ups try as many as you can, I expect you to try. Scale the OHS as needed some will scale up some will scale down. Pull ups will be done before OHS. OHS can be from the ground or rack, if you dont need a rack let the people who do use them. Just a note we are working in the 15 to 25 min met-con time domain this week. Its been a killer week so far tuff WODs for tuff cross-fitters. Everyone has really thrown it down as always, well except for Tim who I'm sure has thrown down some serious tropical beverages. "Hope your havin a blast brother, you deserve it." Everyone else, Hit the box and throw down a WOD!!!! PEACE					Free CrossFit Journal World-Class Fitness in a Hundred Words Eat meat and vegetables, nuts and seeds, some fruit, little starch and no sugar. Keep intake to levels that will support exercise but not body fat. Practice and train major lifts: Deadlift, clean, squat, presses, C&J, and snatch. Similarly, master the basics of gymnastics: pull-ups, dips, rope climb, push-ups, sit-ups, presses to handstand, pirouettes, flips, splits, and holds. Bike, run, swim, row, etc, hard and fast. Five or six days per week mix these elements in as many combinations and patterns as creativity will allow. Routine is the enemy. Keep workouts short and intense. Regularly learn and play new sports. (courtesy of CrossFit Inc)