Monday, July 16th, 2018 WOD

JuJu

Strength
Squat Clean Heavy

In 6 Minutes: find heavy Squat Clean for OTM work

*Rest 2 Minutes*

On The Minute for 4mins (with Squat Clean weight from part I)
1 Hang Squat Clean + 1 Squat Clean

WOD
“Helen”
3 Rounds For Time:

400 Meter Run
21 Kettlebell Swings (53/35)
12 Pull-ups

Sunday, July 15th, 2018 WOD

WOD
Tabata Times

Complete 2 rounds
Complete 4 Rds of tabata for each movement

I) Jumping Split Squats
*rest 2 mins
II) Burpees (40/25)
*rest 2 mins
III) KB Sumo DL High Pull (53/35)
*rest 2 mins

– Score for each movement is the lowest total rep round of the 4 tabata bouts

Saturday, July 14th, 2018 WOD

WOD
In teams of 3 complete the following for time:

100 Cals Row switching every 20 Cals – While Partners Holds the bottom of a Squat
100 Ring Rows – Partners must hang from Pullup Bar
100 Wall Balls – Partners must be holding on to 1 DB above the knees for the entire movement
100 Situps – Partners must hold 1 DB overhead the whole time
100 Alternating DB Renegade Rows – Partners hold Plank Position
100 Ball Slams – Partners Hold Handstand Position

*At the completion of each movement the team must make one partner piggy back carry for 50 feet.

Friday, July 13th, 2018 WOD

Drill, Drill, Drill…

Skill:
EMOTM for 14 minutes
Min 1: Kipping Hip to Bar/Rings
Min 2: Bar or Ring MU turnover
Min 3: Rest

WOD
“Nerdjacking”

Complete for Time
50 Kettlebell Swings (53/35)
25 Deadlifts (225/135)
12 HSPU
6/3 Bar or Ring MUS
12 HSPU
25 Hang Cleans (135/95)
50 Kettlebell Swings (53/35)

Level 3: 44/26, 185/115, 115/75
Level 2: 35/18, 155/105, 95/65
Level 1: 26/18, 135/95, 75/55

Thursday, July 12th, 2018 WOD

The REAL, A-Daddy!!

WOD
“Crodsquinkled”
From 0:00-12:00

Run 1 mile

From 12:00-20:00

Complete 3 Rounds
10 DB Snatches/arm
10 One-Arm Front Rack Alt. Reverse Lunge (5/arm)

From 20:00-25:00

Complete 50/35 Ring Push-Ups

*Score is total time and weights used.
**If work is not completed in time sequence add 10 secs for every rep not completed

Rx: 55/40
L3: 50/35
L2: 45/30
L1: 40/25

Wednesday, July 11th, 2018

Can’t nobody take my pride, can’t nobody hold Andrew down…

Strength
Complete 3 Giant Sets

5 Strict Pull-ups (Weighted if Possible)
10 Weighted Sit-ups or GHDSU
5 Strict Unilateral DB Press/arm
10 Good Mornings

*1-2 mins rest between rounds

WOD
“Pogo Stick”
Complete 3 Rounds

2 mins Box Jump Over (24/20)
1 min Wall Balls (20/14)
2 mins Toes to Bar
2 mins Rest

*score is total reps completed per round

Tuesday, July 10th, 2018 WOD

July Member of the Month
Next time you see MJ in the box, give her a high-five.

I’ve been enjoying hiking and playing tennis but I haven’t done any exercise on regular basis for a long time before I started CrossFit. My husband started CrossFit before me and he recommended me to try it out. I thought it’s too much for me at first and hesitated. One day, a CrossFit box was opened super close to my place and I decided my mind to give it a try. Of course, it was really hard as expected, but I went to the box consistently, pretty much everyday for more than a year. Neither of us thought that I would enjoy it this much. The reason why I keep doing CrossFit despite of all the physical challenges was that after an hour intensive work out, I felt so refreshed. During the work out I was able to completely empty my thoughts, concerns, and worries, and be filled with good energy. I really like the super positive vibe in the box and people cheering each other. I feel like I won’t be able to work out alone anymore. After I moved to Boston, luckily I found KSCF and I’m enjoying working out here very much. My favorite movements are double unders, box jumps and clean. My least favorite is definitely wall balls – I often get hit by the ball on my face. My post WOD snack is either a banana or a boiled egg. Outside of CrossFit, I used to do woodworking for fun. I have built some furniture but I stopped it for now cause there is no more space to put more things in my place. I also play tennis sometimes, and I hope to go hiking soon. I haven’t gone for hiking since I moved to the U.S. My goals in the gym are to achieve 100 unbroken double unders, better rowing, and more PRs in my weight liftings.

MJ Lee, July MOM

Strength
Tempo Back Squat
(3-2-X-X)

Using 15 working minutes, build to heaviest 2 rep set

WOD
“Monday 180702”
AMRAP 7 mins

200-m row
50 double-unders

Monday, July 9th, 2018 WOD

Aramian Hammer


Strength
Overhead Push

Push Press
Build over 5 sets.
3-2-1-1-1

Push Jerk
Start with heaviest Push Press weight from A, and build from there.
2-2-2-2
WOD

Complete as many rounds as possible in 12 minutes of:
9 Dumbbell Deadlifts (50/35)
6 Burpees
3 Dumbbell Power Cleans (50/35)

L3: 45/30
L2: 40/25
L1: 35/20