July - 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

Friday, July 14

Warm-up Tabata: Jumping jacks Sit ups Lunge twist Band pulls Strength WOD Tier 1: Benchmark: "Cindy" 20:00 AMRAP 5 pull ups 10 push ups...

Thursday, July 13

Warm-up 5:00, or 3x: 10 jumping jacks 10 inchworm 10 PVC thrusters 10 sit ups Strength 3RM - Squat clean WOD Tier 1: 15:00 AMRAP 5 man...

Wednesday, July 12

Warm-up 5:00, or 3x: 4x25 10 spiderman stretches 5 superman 5 hollow rock 3 burpees Strength WOD Tier 1: 1000m row 50 thrusters (95/65)...

Tuesday, July 11

Warm-up 5:00, or 3x: 10 squats 10 PVC hip hinge (partner to watch) 10 PVC passthrough 10 grasshoppers 5 push ups Strength 1RM Deadlift...

Monday, July 10

Warm-up 5:00, or 3x: 10 jumping jacks 10 dip-drive-shrug-high pull 10 snatch catches 10 PVC passthroughs 10 lunge twist WOD Tier 1: 12:00...

Friday, July 7

Warm-up 2x: 10 squats 2 star jumps (each leg) 10 calf stretch 10 glute stretch 10 quad pull 10 3-step toe touch Strength 3RM Power clean...

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