July - 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

Monday, July 24

Warm-up 5:00 AMRAP: 10 band pull downs 10 squats 10 sit ups 10 PVC passthrough 10 lunge twist Strength 3RM push jerk WOD Tier 1: 6x - 10...

Friday, July 21

Warm-up 5:00 AMRAP: 10 PVC hip hinges 10 hip bridge 10 medball cleans 10 slow & perfect squats 5 dip-drive-shrug-clean-press WOD Tier...

Thursday, July 20

Warm-up 5:00 AMRAP: 3 burpees 10m bear crawl 10-sec max flex plank hold 2 star hops (each foot) 10 toe bounces WOD Tier 1: 21 HSPU, 800m...

Wednesday, July 19

Warm-up 5:00 AMRAP: 10 PVC thrusters 10 PVC passthroughs 10 high knee twist 10 grasshoppers 5 push ups Strength Push press: 5@75%, 3@85%,...

Tuesday, July 18

Warm-up 5:00 AMRAP: 10 squats 10 spiderman 10 calf pedals 10 lunge twist 4x25m run WOD Tier 1: Team WOD - 25:00 AMRAP 100m sled push 15...

Monday, July 17

Warm-up 5:00 AMRAP: 10 Jumping jacks 10 Dip-drive-shrug-high pull 10 PVC passthrough High knees Carioca Strength 5RM power snatch WOD...

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