June - 2017

CrossFit WODs

Brays Oaks CrossFit

YES Prep Brays Oaks

9000 West Bellfort

Houston, TX 77031

"CrossFit is constantly varied functional movements performed at high intensity.

While CrossFit challenges the world's fittest, the program is designed for universal scalability, making it the perfect application for any committed individual, regardless of experience. We scale load and intensity; we don’t change the program. The needs of Olympic athletes and our grandparents differ by degree, not kind."

WODs

Friday, June 30

Warm-up 5:00 or 3x: 10 American KB swings 10 glute stretches 10 quad pulls 10 3-step toe touch 4x25 WOD Tier 1: 4 rounds, work to max: ...

Thursday, June 29

Warm-up 5:00 or 3x: 10 mountain climbers 10 lunge twist 10 sec max flex plank 5 inchworm WOD Tier 1 & 2: Partner WOD 4000m combined row...

Wednesday, June 28

Warm-up 5:00 or 3x: 10 jumping jacks 10 PVC pass through 10 dip-drive-shrug-high pull 5 push ups 10 sit ups WOD Tier 1: 3 rounds, 10...

Tuesday, June 27

Warm-up 5:00 or 3x: WOD Tier 1: E2MOM, 8 rounds 7 deadlift (225/155) 10 box jumps 14 push-ups Tier 2: Tier 3: MWOD

Monday, June 26

Warm-up 2x: 10 squats High knee skips Carioca 10 Pulsing calf stretches 10 Spiderman 2 Star jumps - each leg WOD Tier 1: Run 5 miles...

Friday, June 23

Warm-up Tabata: Light DB push press 10 PVC pass throughs Jumping jacks Sit ups WOD Tier 1 & 2: 45:00 practice rope climbs & HSPU E2MOM 10...

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