August - 2017 2/3

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 15

Warm-up 5:00 AMRAP: 10 jumping jacks 10 PVC hip hinge 10-sec max flex plank 2 star hops (each leg) 10 opposite toe touch WOD Tier 1: 5x:...

Monday, August 14

Warm-up 5:00 AMRAP: 7 walking lunges + PVC passthrough 7 wall squats (facing wall) 4 push ups 7 band pull downs 4 spiderman stretches WOD...

Friday, August 12

Warm-up 5:00 AMRAP: 10 jumping jacks 10 PVC thrusters 5 push-ups 10-sec max flex plank 2 star hops (each leg) Strength 3RM - Front Squat...

Eston's 24th Birthday WOD - 8/10

Warm-up 2x: 2 burpees 4 lunge twist 24 calf stretches 24m forward skipping + arm circles 24m backward skip + arm circles 2 push ups 4...

Wednesday, August 9

Warm-up 5:00 AMRAP: 10 PVC passthrough 10 Dip-drive-shrug-high pull 10 Snatch catch 10 Perfect squats 4x25 WOD Tier 1: 3x: 250m row 12...

Tuesday, August 8

Warm-up 5:00 AMRAP: 10 Lunge Twist 10 Grasshoppers 10 PVC passthroughs 10 Hip bridges 10-sec max flex plank WOD Tier 1: 3x: 1:00 back...

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