Sunday 063013 To Saturday 070613

Sunday (6/30)

WOD Prep:

Barbell Overhead Mobilization

*2 Minutes per Side

Skills:

Rack Jerk 2,2,2,2

* Rest 3 Minutes Between Working Sets

** 20 Minute Time Cap

Conditioning:

For Time:

25 Burpees

Then

10-9-8-7-6-5-4-3-2-1

Box Jumps (24/20)

Kettlebell Swings (70/53)

Then

25 Burpees

* 15 Minute Time Cap

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Monday (7/1)

WOD Prep:

Super Front Rack

*2 Minutes per Side

Strength:

Front Squat 5 x 5

* Heavy As Possible

** Rest 2 Minutes Between Working Sets

* 20 Minute Time Cap

Conditioning:

10 Minute AMRAP of:

25 Double Unders

15 Toes To Bar

10 Pistols (Alternating)

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Tuesday (7/2)

WOD Prep:

Barbell Shoulder Smash & Floss

* 2 Minutes per Side

Strength:

Hang Snatch 3,2,1

* Rest 3 Minutes Between Working Sets

** Heavy As Possible

* 20 Minute Time Cap

Conditioning:

Every Minute On The Minute For 10 Minutes:

Even Minute: 6 Power Snatches (135/95)

Odd Minute: 3 Snatch Balances (135/95)

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Wednesday (7/3)

WOD Prep:

Spiderman Lunge To Raise 2 x 10 / Side

Strength:

Deadlift 3 x 5

* Heavy As Possible

** Rest 4 Minute Between Working Sets

* 20 Minute Time Cap

Conditioning:

8 Minute Repetition Ladder

* Repetitions Increase By 2 After Each Round is Completed.

2 Ring Dips

2 Overhead Squats (135/95)

4 Ring Dips

4 Overhead Squats (135/95)

6 Ring Dips

6 Overhead Squats (135/95

Continue This Pattern Until Time Runs Out.

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Thursday (7/4)

U.S. Army Specialist Scott Morrison, 23, of Blue Ash, Ohio, assigned to 584th Mobility Augmentation Company, 20th Engineer Battalion, 36th Engineer Brigade, based out of Fort Hood, Texas, died on September 26, 2010, from injuries suffered on September 25 when insurgents in Kandahar, Afghanistan attacked his vehicle with an improvised explosive device. He is survived by his father Donald, mother Susan, brother Gary, and sister Katie.

WOD Prep:

Barbell Calve Smash

*2 Minutes per Side

Conditioning:

"Morrison"

For Time:

50 Wall Balls (20/14)

50 Box Jump (24/20)

50 Kettlebell Swings (53)

40 Wall Balls (20/14)

40 Box Jumps (24/20)

40 Kettlebell Swings (53)

30 Wall Balls (20/14)

30 Box Jumps (24/20)

30 Kettlebell Swings (53)

20 Wall Balls (20/14)

20 Box Jumps (24/20)

20 Kettlebell Swings (53)

10 Wall Balls (20/14)

10 Box Jumps (24/20)

10 Kettlebell Swings (53)

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Friday (7/5)

The Hopper!!!

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Saturday (7/6)

Help Albany CrossFit Raise Funds For Hope

Conditioning:

"Hope For Cures"

3 Rounds Of:

Burpees

Power Snatch (75)

Box Jumps (24)

Thrusters (75)

Chest To Bar Pull-Ups

"Hope" has the same format as Fight Gone Bad. In this workout you move from each of five stations after a minute. This is a five-minute round from which a one-minute break is allowed before repeating. The clock does not reset or stop between exercises. On call of "rotate," the athlete/s must move to next station immediately for a good score. One point is given for each rep.

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