Sussex Crossfit

WOD 072616

SWOD:
A Build up to a 1RM Back Squat
B Build up to a 1RM Press

DWOD:
5 rounds:
30 seconds on, 30 seconds rest:

1.) Farmer's walk 15 yards AHAP/sprint 15 yards
2.) Ab wheel wheel rollouts, max reps
3.) Ring dips

WOD 072516

SWOD:
A1: Build up to a 1RM Deadlift
A2: Hip mobility

B1: Negative Pull-up Progression
B2: 3x15/leg single leg raise

DWOD:
Every minute on the minute for 15 minutes:
3 hang power cleans (95/65)
3 thrusters (95/65)
Sprint 15 yards and back

moveSKILL | Elastic bands are doing more harm to your pull-up progress than good Go Move

Birthday boy Ali Saffarini gets his last prep in before competing tomorrow!

WOD 072216

SWOD:
A. Every minute on the minute for 10 minutes
Odd: Hang split cleans, 4 reps, 2/side
Even: Handstand holds/shifts/shoulder taps for :30

B1. Pull-up progression
B2. 3x10 Weighted pass throughs

DWOD:
8 rounds:
2 rope climbs
7 swings (70 #/55 #)
5 jumping goblet squats (55 #/35 #)

WOD 072116

SWOD
Emotm for 15 minutes:
1, 4, 7, 10, 13 - 3 reps front squats
2, 5, 8, 11, 14 - 3 reps push-press
3, 6, 9, 12, 15 - Dead bug progressions :30

DWOD:
15-12-9 reps
Ground to overhead (135 #/95 #)
Bar over burpees

WOD 071816

SWOD:
A1: Build up to a 3RM Deadlift
A2: Hip mobility

B1: Negative Pull-up Progression
B2: 3x15/leg single leg raise

DWOD:
Every minute on the minute for 10 minutes:
3 max length broad jumps
Sprint remainder of soccer field
10 sit-ups

WOD 071816

SWOD:
After warm-up sets.....

Every minute on the minute for 9 minutes:
Minutes 1, 4, 7, 10 - 3 reps back squat
Minutes 2, 5, 8 and 11- 3 reps press
Minutes 3, 6, 9 and 12 - :30 of dead bug progressions (see link below)

DWOD:
4 rounds:
Lunge walk the length of the soccer field
30 push-ups

WOD 071516

SWOD:
After warm-up sets.....

Every minute on the minute for 9 minutes:
Minutes 1, 4 and 7 - 5 reps Front squat
Minutes 2, 5 and 8 - 5 reps Push-Press
Minutes 3, 6 and 9 - :30 of dead bug progressions (see link below)

DWOD:
4 rounds, :30 on, :30 rest, total reps
Supine ring rows
Ring dips
GHD sit-ups
Broad jumps (6' minimum)

Shuttle runs!

Kim preps for her very first meet (Badger State) coming up next weekend. She made a nice fix in keeping her torso vertical during the dip/drive phase of the jerk!

WOD 071416

SWOD:
A1: Build up to a 5RM Deadlift
A2: Hip mobility

B1: Negative Pull-up Progression
B2: 3x15/leg single leg raise

DWOD:
6 rounds:
Odd minutes - row max calories
Even minutes - 7 swings (70/55), 7 clapping push-ups

Farewell, Eric! Come back and visit when you can!