July - 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

Tuesday, August 1

Warm-up 5:00 AMRAP: 3 burpees 10 PVC passthrough 10 PVC thrusters 10 grasshoppers 10 high knee skips w/ arm circles WOD Tier 1: 5 rounds...

Monday, July 31

Warm-up 5:00 AMRAP: 10 Jumping jacks 10 Perfect squats 10 Lunge Twist 10-sec plank 4x25 run Strength 3-3-3-3-3 Back Squat WOD Tier 1:...

Friday, July 28

Warm-up 5:00 AMRAP: 10 squats 5 push ups 10 sit ups 10 dip-drive-shrug-high pull 10 jumping jacks Strength 3RM Power clean WOD Tier...

Thursday, July 27

Warm-up 5:00 AMRAP: 10 bouncing bar touches 10 perfect squats 10 sit ups 10 hip bridges 4x25m run Strength Front squat: 5@65%, 5@75%,...

Wednesday, July 26

Warm-up Tabata: Jumping jacks PVC thrusters Band pull downs Hollow rocks WOD Tier 1: 15:00 AMRAP 5 manmakers (35/25) push up --> row L,...

Tuesday, July 25

Warm-up 5:00 AMRAP: 8 spiderman 8 calf pedals 8 3-step toe touch 10 sec squat hold 10 sec max flex plank WOD Tier 1&2: 4x - 25 back...

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