CrossfitWOD

Tue - Aug 04, 2015 : Jump Jump!
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On-Ramp:
Press Tech.
*THEN*
4 Rounds
10 Dips
50 Jump Rope

CrossFit:
Press:75%x5,85%x3, 95%x1+
*THEN*
5 Rounds
5 MU or 15 Dips
50 DU

CrossFit +:
5×50′ Handstand Walk, rest as needed between sets
*THEN*
3 Rounds
400m Run
21 Burpees

Strength:
Bench: 40% x5, 50%x5, 60%x5
"Tabata"
Ring Rows
Push-Ups

Mon - Aug 03, 2015 : My legs!

On-Ramp:
Back Squat Tech.
*THEN*
20-15-10
Front Squat
KBS

CrossFit:
Back Squat: 75%x5,85%x3, 95%x1+
*THEN*
25-20-15
Front Squat (135/95)
KBS (55/35)

CrossFit +:

Strength:
"DELOAD"
1.)Back Squat: 40%x5,50%x5, 60%x5
2.) 3x5 GHR
3a.) Speed Sumo DL 3x5 with 50% of DL
3b.) Single Leg Box Jump 3x2 Each Leg

Fri - Jul 31, 2015 : Finish your week strong

On-Ramp:
DL Tech.
*THEN*
3 Rounds
15 Pull-Ups
12 HSPU
9 Thrusters

CrossFit:
DL: 70% x3, 80%x3, 90%x 3+
*THEN*
“Marco”
3 Rounds
21 Pull-ups
15 HSPU
9 Thrusters (135/95)

CrossFit +:
1000 Row
10 Single Arm KB Lunge (55/35)
*5 per leg
15m HS Walk
40 WB
15m HS Walk
10 Single Arm KB Lunge
800m Run

Strength:
Back Squat: 75% 5, 85%x3, 95%x 1+

1a.)Barbell Hip Ups 60% of 1 RM BS 3x6
1b.) Banded Hamstring Curls 3x15

2.) Back Ext. 3x20

3.) 1x100 Banded Good Mornings

Thu - Jul 30, 2015 : Freebie
Unnamed

Alright Guys,
We are about 3 weeks out from the event. We are looking forward to it! Hopefully you are, as well.

Right now, the numbers are a bit low. 8 people in total between the 4 events. I was just notified by i99fit that they will increasing the price of the clinic by $10 two weeks out so, that means you need to sign-up soon before the price goes up! Let us know if you have any questions about the seminar. I think this is a great opportunity to learn some of the more difficult movements in CrossFit from some of the best out there! You can register here: i99fit.com/hurricane
On-Ramp:
8min ARMAP:
30 Jump Rope
10 Sit-Ups

CrossFit:
8min AMRAP
20 DU
10 Sit-Ups

CrossFit +:
10 rounds for time of:
5 handstand push-ups
10 one-legged squats, alternating
15 pull-ups

Strength:
Strict Press:75% x5, 85%x3, 95%x 1+

1a.) 3x10 Incline Bench AHAP
1b.) 3x6 Weighted Pull-Ups AHAP

2a.) 3x15 Strict Dips
2b.) Pendlay Row 3x8 AHAP

Wed - Jul 29, 2015 : Guess you'll just have to come to find out
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