CrossfitWOD

Fri - Aug 01, 2014 : PAIN STORM
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Welcome the newest member to the Hurricane CrossFit family Aubrey! Congratulations Chevie!
On-Ramp
2 Rounds
5 Bear Complexes
15 Pull-Ups
30 Push-Ups
200m Run

CrossFit:
"AUGUST PAIN STORM"
3 Rounds
15 Bear Complexes (95/65)
30 Pull-Ups
60 Push-Ups
400m Run

CrossFit +:
CLASS WOD

Strength:
snatch 82% 3x1
87% 3x1
92% 3x1
rest 20 min

cln&jrk 82% 3x1
87% 3x1
92% 3x1
FS: 5@40%, 5@50%,3@60%, 5@75%, 3@85%, 1+@95%

Thu - Jul 31, 2014 : Beach Season!

On-Ramp:
Push Press Tech.
*THEN*
Sit-Ups
25-20-15-10-5
Burpees
10-8-6-4-2

CrossFit:
5x5 Push Press
*THEN*
Sit-Ups
50-40-30-20-10
Burpees
25-20-15-10-5

CrossFit +:
15min EMOM
ODD: 2 MU (1 every 30s)
Even: 10 pistols total
REST
10 min EMOM
ODD: 30 DU
EVEN: 4 HSPU

Strength:
pwr sn 55% 1x3
80% 1x2
82% 3x1

pwr cln+jerk 55% 1x2
75% 1x1
80% 3x1

Bench: 5@40%, 5@50%,3@60%, 5@75%, 3@85%, 1+@95%

Wed - Jul 30, 2014 : Benchmark Wednesday!
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On-Ramp:
Snatch Tech.
*THEN*
1/2 Randy

CrossFit:
4x4 Hang Power Snatch
*THEN*
"RANDY"
75 Power Snatches (75/55)

CrossFit +:
Class WOD

Strength:
DL:5@40%, 5@50%,3@60%, 5@75%, 3@85%, 1+@95%
Weighted Pull-Ups: 10x1
Weighted Dips: 10x1

Tue - Jul 29, 2014 : Do work

On-Ramp:
10 min AMRAP
15 Dips
15 Box Jumps
15 KBS

CrossFit:
10min for 3 MAX L-Hang Holds
*THEN*
20 min AMRAP
15 Ring Dips
15 Box Jumps (24/20)
15 KBS (55/35)

CrossFit+:
3 Rounds
10 Squat Snatches 60-60%
2 min Row (600/515)
2 min Rest

5 min Rest

3 Rounds
10 STOH 60-65%
2 min Burpee Pull-ups
2min Rest

Strength:
clean and jerk 70% 1x1
75% 1x1
80% 1x1



clean pll 90% 2x2

Bench:5@40%, 5@50%,3@60%, 5@75%, 3@85%, 1+@95%

Mon - Jul 28, 2014 : Chipper!
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On-Ramp:
OHS Tech.
*THEN*
10 Thrusters
10 Hang Power Clean
10 Push Press
10 OHS
10 Front Squat
*EMOM 5 Burpees

CrossFit:
5x5 OHS
*THEN*
20 Thrusters
20 Hang Power Cleans
20 Push Press
20 OHS
20 Front Squats
*EMOM 5 Burpees
*Prescribed weight is (95/65) for all movements

CrossFit +:
RING WORK
10s:20s:30s Holds
Ring Support
Deep Ring Support
False Grip

4 Rounds
50 Cal Row
40 GHD
30 Pull Ups

Strength:
"Week 11"
snatch 70% 2x2
75% 1x1
80% 1x1


sn pull 90% 2x2

Back Squat: 5@40%, 5@50%,3@60%, 5@75%, 3@85%, 1+@95%

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