June - 2017 3/4

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

Wednesday, June 14

Warm-up 5:00 or 3x: 10 sec bridge 10 sec plank 5 push ups 10 PVC hip hinges 10 PVC pass through WOD Tier 1: 15:00 AMRAP 30 Double unders...

Tuesday, June 13

Warm-up 5:00 or 3x: 10 jumping jacks High knee skips 10 KB swings 5 push ups 10 dip-drive-shrug-high pull WOD Tier 1: 5 rounds, 200m run...

Monday, June 12

Warm-up 5:00 or 3x: 10 PVC pass through 10 Light DB push press 10 Jumping jacks 5 Push ups 5 Lunge twist WOD Tier 1: 100 pull-ups Every...

Friday, June 9

Warm-up 5:00, or 3x: 10 Dip-Drive-Shrug-High Pull 10 Lunge Twist 10 Extra low squats 10 Box Jump WOD Tiers 1 & 2: 3-3-3-3-3 cleans Tier...

Thursday, June 8

Warm-up 5:00 or 3x 10 Jumping jacks High knees Booty kicks 10 Bridge 10 Dip-shrug-high pull 10 PVC Passthrough WOD Tier 1: 4 rounds 250m...

Wednesday, June 7

Warm-up 5:00 or 3x: 7 Super slow squat (focus on form) 7 Broad jump 6 Spidermans 7 Hollow rock 7 Superman 7 Light DB push press WOD Tier...

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