Welcome to Crossfit Garwood

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Wednesday 7.20.14 WOD

Wednesday 7.20.14 WOD

Wednesday 7.20.14 WOD GPP Warm-up 5 Min AMRAP: Frt Rack Lunges while Partner Plank Mobility Stations 20/10 Front Leg Swings Worlds Greatest Hold Couch St Bridges Supermans 1 RM Back Sq (New Athletes do 7×5 Climbing ) Follow Board time Line for Lifts and REST 20 Min to Est a 1 RM  If you fail you break until next lift and go back to last success Conditioning: Partners 1 athlete will be holding the DL Bar,  while other Chips at WOD.  Anytime Bar Drops, Partners Swap places. Break any way u want.  DL Hold...

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Tuesday 7.19.14 WOD

Tuesday 7.19.14 WOD

Tuesday 7.19.14 WOD GPP Warm-up:  Run 400m Mobility Stations 20/10 Lat. Hip Swings- Pass Thrus- Split Calf St- Couch GM 3 Person TEAM 1 athlete run 200M, 1 Rows, 1 DU. 15 Min AMRAP Any time the runner comes back they all 3 do 10 Pushups and 30 Sec HH REST 5 Min 12Min AMRAP Any time the runner comes back they all 3 do 10 KB Extensions and 30 Sec Plank REST 3 Min 10 Min AMRAP Any time the runner comes back they all 3 do 10 Mnt Climbers and 30 Sec L-Hold

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Monday 7.18.14 WOD

Monday 7.18.14 WOD

Monday 7.18.14 WOD GPP Warm-up 5 Min:  5 shrug & Pull, 5 Shrug, Pull & Rack, 5 Press, 5 Jerks Mobility Stations 20/10 Tricep Mash-3rd World-Band Frt Rack-Box St-Elevated Hammy St 1 RM Clean & Jerk (New Athletes do 7×5 Climbing ) Follow Board Time Line for Lifts and REST breaks 20 Min to Est a 1 RM  If you fail.  Take break until next lift and try again or Lighten  #’s Conditioning:  150 Burpees for Time Do 150 Burpees for Time Odd Min do:     7Rx-5Sc TTB Even Min do:     7 Rx-Sc V-ups

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Saturday 8.16.14 WOD

Saturday 8.16.14 WOD

Saturday 8.16.14 WOD GPP Warm-up 5 RFT’s of: Run 400m Mobility Stations 20 on 10 off Pass Thrus -Hip Swings -BB Front Rack -Box St -Wrist Conditioning: 1RFT 10 Sq Cleans 135/95 200 Sprint 30 PC 135/95 40 C2B Pullups 50 Cal Row 60 Wall Ball 20/10 70 MB Slams 30 800 M Run 100 Push-ups Burpees for Rx

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Friday 8.15.14 WOD

Friday 8.15.14 WOD

Friday 8.15.14 WOD GPP Warm-up:  PVC Bring Sally Up Mobility Stations 20 on 10 off Box St- PVC Front Rack- Tricept Mash Forearm Mash w/LB Hip in Band Back Sq 7×3 Climbing Start at 70% & increase Weight each Set if possible.  If you Fail go back to last success # REST 2-3 Min Each Set Conditioning: AMRAP 10 Power Snatches 95/65 85/55-75/45 200 M Run 30 Box Jumps Do 10 Burpees on 3-6-9-12-15th Min

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