Monday, August 1st

A) 3 rounds not for time
10,8,6 Weighted Push-up @ 30X1 tempo
1 SA KB/DB OH Carry (switch @ yield sign)
8 SL RDL each leg

B) 12 minute AMRAP
5 Front Squats (135/95)
5 Pull-ups
25 Double Unders/50 SUs
rest 30 seconds


Saturday, July 30th

A1) Barbell Forward Lunge 3 x 16 (8 each leg alternating)
A2) Pull-ups/Kipping Practice 3 x 5 to 15 reps

B) ‘DT’
5 rounds
12 Deadlifts (155/105)
9 Hang Power Cleans
6 Push Jerks


Friday, July 29th

A) Push Press 4 x 3 @ 20X1 Tempo
start at about 75% of 5RM and build close to 100% for last set

B) 3 rounds
1 minute ME Pistol Squats or Pistols to a box
rest 2 minutes (during rest practice Handstand Hold)

C) 4 rounds
200m Run
10 KB Swings (53/35)
10 Burpees


Thursday, July 28th

A) Back Squat 4 x 8 @ 31X1 tempo 50-60% of 3RM

B) 1000m Row
then 3 rounds
10 Power Snatches (115/80)
20 Russian Twists


SATURDAY, JULY 23RD

In Pairs one working at a time split reps evenly:

A1) Accumulate 50 OH Walking lunges (95/65)
everytime bar its the ground
A2) 10 Thrusters p/ partner
*scale accordingly

B) 15 min AMRAP
One working, one resting:
10 Air squats
10 Push-ups
10 Sit-ups


FRIDAY, JULY 22ND

A) Dead Lift 4×5 @ 75-80%

B1) SA Bent over Row 3 x 10 each @ 31X1 Tempo
B2) SA Push Press 3 x 8 each @ 21X2 Tempo

C) 6 rounds
5 Hang Power Clean (95/65)
5 Shoulder to Overhead
10 Box Jumps


WEDNESDAY, JULY 27TH

A) Deadlift 5,3,3,1,1 start at about 75% and build close to 1RM

B1) Ring Rows 10, 8, 6 @ 31X2 (change angle to make more difficult each set)
B2) Plank/Weighted Plank 3 x 45-60 seconds

C) 400m Run
15 Thrusters (95/65)
15 Toe to Bar
12 Thrusters
12 Toe to Bar


TUESDAY, JULY 26TH

sugarwod-banner-blue

We are excited to be using some new tracking software and mobile app. It is called SugarWOD. Once you download the app to either iphone or android and join 5 Valleys CrossFit you can start logging your workouts. You have the option of getting the next days workout sent directly to your phone. You can also give other peeps virtual fist bumps and leave comments. It will keep track of your maxes and has tons of great features including percentage calculators and video links for each days movements.

When we repeat a workout or test it will also send you your previous times/weights and any notes you made about the workout.

Below are links to download to your phone. Get the app and start tracking today!

Android Link
www.sugarwod.com/android
iPhone Link
www.sugarwod.com/ios

A) Power Clean 12 minutes Build to a heavy triple

B) 20 minute Aerobic Pace
90 second Row
12 KB Swings
200m Run
30 DUs/60 SUs
12 Step-ups


Wednesday, July 27th

A) Deadlift 5,3,3,1,1 start at about 75% and build close to 1RM

B1) Ring Rows 10, 8, 6 @ 31X2 (change angle to make more difficult each set)
B2) Plank/Weighted Plank 3 x 45-60 seconds

C) 400m Run
15 Thrusters (95/65)
15 Toe to Bar
12 Thrusters
12 Toe to Bar


Tuesday, July 26th

SugarWOD

We are excited to be using some new tracking software and mobile app. It is called SugarWOD. Once you download the app to either iphone or android and join 5 Valleys CrossFit you can start logging your workouts. You have the option of getting the next days workout sent directly to your phone. You can also give other peeps virtual fist bumps and leave comments. It will keep track of your maxes and has tons of great features including percentage calculators and video links for each days movements.

When we repeat a workout or test it will also send you your previous times/weights and any notes you made about the workout.

Below are links to download to your phone. Get the app and start tracking today!

Android Link
www.sugarwod.com/android
iPhone Link
www.sugarwod.com/ios

A) Power Clean 12 minutes Build to a heavy triple

B) 20 minute Aerobic Pace
90 second Row
12 KB Swings
200m Run
30 DUs/60 SUs
12 Step-ups