Thursday, July 31, 2014

140731

S&C

A) Turkish get up 3x3
B) Front Squat 3x5
C1) Bench Press 3x5
C2) Ring Row 3x10
D) 10 minute AMRAP
  • 10 Kettlebell push press right arm
  • 10 Kettlebell push press left arm
  • 10m walking lunges
  • 30 Double unders
  • 10m walking lunges

WOD

Tripe 3
  • 3000m Row
  • 300 Double Unders
  • 3 mile Run

Wednesday, July 30, 2014

140730

S&C

In teams of two
25 minute AMRAP
  • 50 Wall balls
  • 40 Kettlebell Swings
  • 30 Toes to bar
  • 400m Run (200m each)
Only one person working at a time

WOD

20 minutes to build to a heavy Clean

6 minute AMRAP
  • 10 Over the box burpees 24/20"
  • 15 Deadlifts 100/65kg
  • 20 Pull ups
  • 25 Wall balls 9/6kg
  • 30 Double unders
Rest 4 minute the repeat 


Tuesday, July 29, 2014

140729

S&C

 15 minutes working on Handstands and Handstand push ups

Deadlift: build to a 5RM (add 2.5kg from last week)

5 rounds
30 seconds work 30 seconds rest
  • 20m Prowler push
  • L sit / Tuck support
  • Handstand hold

WOD

15 minutes to build to a 1 RM spilt Jerk

Build to a 1 RM press in 5 sets

Every 6 minutes x 3
400m Run
10 Dumbbell snatches 35/20kg
10 Ring dips
400m Run


Sunday, July 27, 2014

140727

S&C

A) Squat 3x5 (add 2.5kg from last week)
B1) Press 3x5 (add1kg from last week)
B2) Pull up 3x5-10
C) 21-15-9
  • Over the box Jumps
  • Push ups

WOD

Front Squat 3-2-1-1-1-1-1-1

Snatch 20 minutes to build to a 1 rep max

2000m Row

Friday, July 25, 2014

140725

To watch the CrossFit games this weekend go to: http://games.crossfit.com

CrossFit Mallorca crew at the Games

S&C

Power Clean 5x3 (add 2.5kg from last week)

3 Rounds
1 minute work 
1 minute rest
  • Wall ball
  • Ski erg
  • Prowler
  • Plank

WOD

For max reps
30 seconds Muscle up
30 seconds Rest
30 seconds  Toes to bar
30 seconds Rest
30 seconds Handstand walk
30 seconds 
45 seconds Muscle up
15 seconds Rest
45 seconds  Toes to bar
15 seconds Rest
45 seconds Handstand walk
15 seconds Rest
60 seconds Muscle up
60 seconds  Toes to bar
60 seconds Handstand walk

3 Rounds
500m Row
10 Power snatch 60/35kg
15 Box Jumps 24/20"
20 Pull ups

Friday Night Throwdown

Triple 3 


Thursday, July 24, 2014

140724

S&C

A) Turkish Get up 3x3
B) Front Squat 3x5 (add 2.5kg from last week)
C1) Bench Press 3x5 (add 1kg from last week)
C2) Ring row 3x10
D) Every 5 minutes row 500m

WOD

A) Front squat 3-3-3-3-3

B) Every 90 seconds x 8
Clean + Front squat + jerk

C 5 Rounds
5 Power Cleans 70/45kg
10 Reverse Lunges 70/45kg
15 Burpees over the bar


Wednesday, July 23, 2014

140723

S&C

In teams of two
  • 100 Burpees
  • 100 Clean & Jerks
  • 100 Over the box Jumps
You can only work when your partner is in the designated resting position 
Burpee = Clean & Jerk weight locked out overhead
Clean & Jerk = Hang from pull-up bar
Over the box Jumps = Plank

WOD

A)
Every 90 seconds x 8
Clean 1, 1
Build over the 10 sets

B)
EMOM 10
5 Deadlifts 5 Bar facing burpees 

C)
3 Rounds
800m Run
100 Double unders
10 Thrusters 70/45kg