Monday - Aug 3

WARM UP
20 wall ball anchored ab mats
20 back extensions
10 bar good mornings
SKILL
Dead lift

WOD
Body Weight Dead lift Ladder
1 rep 1st min, 2 reps second min, 3 reps 3rd min, and so on until unable to continue, or unable to do # of reps for the current minute. Immediately upon failure, run one mile.

Saturday

CrossFit Kids Rock!

WARM UP
10 PVC pass through
10 push ups
10 20 sec L-sit hold
15 air squats
3 rnds
SKILL
2x10 Hang Clean w/ Bar
WOD
Hang Clean 100 reps
Ring Dip 100 reps
2000 meter row
Partition as necessary

Friday - July 31

WARM UP
20 ab mats
10 pull ups
3 rounds
800 meter run

WOD
21, 15, 9
KB
KTE
Box Jump

Thursday

WARM UP
15 air squats
15 back ext.
15 pass through
100 jump ropes
3 rnds
SKILL
SDHP w/ bar
WOD
21 SDHP 75#
12 clapping push ups
200 meter run

(5 Rounds)

Christmas in July!

There are only 148 days left until Christmas, but you are getting an early present:

Crossfit Christmas in July!!!

Taylor Clark CFAI Trainer taking 12 Days of CrossFit to a 'New Level'...

This WOD is done with same Christmas spirit that lives in the song "The 12 Days of (Crossfit) Christmas"

1 Teeny Tiny Diamond Pushup
10 abmat situps
2 Tuck Jumps
10 abmat situps
3 Diver Downs
10 abmat situps
4 Air Squats
10 abmat situps
5 Kettle Bell Swings
10 abmat situps
6 Lunge Steps
10 abmat situps
7 Pullups
10 abmat situps
8 Burpees
10 abmat situps
9 Jumping Jacks
10 abmat situps
10 Supermen
10 abmat situps
11 Ball Slams
10 abmat situps
12 Box Jumps (with each box jump sing the final countdown of 12 Days of Crossfit Christmas with each land on the box)

The abmat situps are used to breakup each round. If this workout seems easy, then maybe you aren't remembering how the song "The 12 Days of Christmas" is structured. Ho-ho-holy moly!
No warmup needed. The WOD will slowly warm you up like a nice cup of warm eggnog while roasting chestnuts on an open fire.

Time to find out who's been naughty or nice with today's WOD!

Tuesday

Warm Up:
10 Front Rack Med Ball Lunges (20 steps)
10 Hip (not back) extensions
5 Push Ups
20 PVC Pass Throughs
(2 rounds)
Skill:
"The Front Squat" - how to, when to, why to...
WOD:
Front Squat
3-3-3-3-3-3-3
then....
21

Monday - July 27 - Rest Week is OVER!

"Beef is Good!" CF Coach Mark Rippetoe at

The Surf Restaurant, Fernandina Beach

Warm Up:
10 Push Ups
20 KB Swings (Light)
(4 Rounds)

WOD: "Fran"
Thrusters
Pull-Ups

• Men - 95lbs - 75lbs - 55lbs
• Women - 75lbs - 55lbs - 35lbs
• Three rounds of: 21-15-9

Skill:
Shoulder Press 5-5-5