7.20.2013

A)
10 min AMRAP:
-400m run
-max pull ups

B)
-21 kbs @ 40#
-21 GH sit-ups
-50 double unders
-15 kbs
-15 GH sit-ups
-50 double unders
-9 kbs
-9 GH sit-ups
-50 double unders

7.19.2013

http://www.crossfitinvictus.com/wod/july-19-2013-competition

7.16.2013

Warmup:
-5 strict pull ups
-10 butterfly pull ups
-15 CTB (butterfly style)
*Note not all done at once, you don't have to do 5 strict then immediately 10 butterfly

-10 push-ups
-15 ring dips
-8 HSPU

-Find max reps of strict muscle ups!

A)
-1k row

B)
-Filthy 50!

7.15.2013

A)
Front Squat 8x3 @ 175#

B)
Row 2k

C)
Filthy 50!

7.13.2013

A)
-press 4x5 @ 70#

B)
4 rounds for time:
-500m row
-20 over head lunge @ 25# plate
-12 ring push-ups

C)
-3x15 GH sit ups

7.12.2013

Morning:
A)
-run for 20 min

B)
-deadlift 8x3 @ 215#

Afternoon:
Warm-up:
-3x15 push-ups
-3x10 CTB

A)
50 wall balls for time

B)
10min amrap:
5 hang power snatch @ 65#
7 hspu
9 box jumps

7.10.2013

Morning:
-Back squat 8x3 @ 200#
-Box jump 8x3 @ 36"
*super-set this

Afternoon:
A)
7 min AMRAP:
-Sled push down and back (ask Corey for a good weight)
-15 TTB

B)
If dry:
- 3 sets of 14# med ball throw, then run to ball throw again.
Do this 50 yards down and 50 yards back.

If wet:
-Carry a 40# kettle bell for 400m, only in one hand.
Switch hands throughout the walk.