June - 2017 2/4

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

Thursday, June 22

Warm-up 5:00 or 3x: 4x25 10 lunge twist 10 PVC pass through 10 PVC thrusters WOD Tier 1: 300m row 20 push jerk (135/95) 300m row 15 PJ...

Wednesday, June 21

Warm-up 5:00 or 3x: 10 sec bridge High knee skips Carioca 10 dip-drive-shrug-high pull 10 snatch catch WOD Tier 1: 21-15-9-6-3 Single-arm...

Tuesday, June 20

Warm-up Tabata: Jumping jacks High knees (in place) Sit ups PVC pass through WOD Tier 1: "The Ghost" 6 rounds 1:00 row 1:00 burpees 1:00...

Monday, June 19

Warm-up 5:00 or 3x: 10 PVC overhead squat 10 lunge twist 10 sec full flex plank 5 push ups 4x25 WOD Tier 1: Benchmark: Karen 150 wall...

Friday, June 16

Warm-up Tabata: Grasshoppers Squats Jumping jacks Sit ups WOD Tier 1: Partner WOD 5000m row Row until partner returns from 400m run. Tier...

Thursday, June 15

Warm-up 2x: 7 squats 7 DB push press 10 walking glute stretch 10 walking quad pull 10 walking leg swings 7 PVC pass through 7 KB swings...

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