WOD 7.13.15 1 snatch (135/95) 1 round of Cindy (5 pull-ups, 10 pushups, 15 squats) 2 snatches 1 round of cindy continue to add 1 snatch until 10 snatches 20 min cap rest 5 min then 7 100 m sprints rest 20 seconds between each sprint July 14, 2015/by ccp http://crossfitcitruspark.com/wp/wp-content/uploads/2017/07/CCP-Logo-blue-horiz-01.png 0 0 ccp http://crossfitcitruspark.com/wp/wp-content/uploads/2017/07/CCP-Logo-blue-horiz-01.png ccp2015-07-14 23:17:362015-07-14 23:17:367.13.15
WOD 7.11.15 The Seven 7 HSPU 7 thrusters(135/95) 7 knees to elbow 7 deadlifts (245/165) 7 burpees 7 swings (70/50) 7 pull-ups July 12, 2015/by ccp http://crossfitcitruspark.com/wp/wp-content/uploads/2017/07/CCP-Logo-blue-horiz-01.png 0 0 ccp http://crossfitcitruspark.com/wp/wp-content/uploads/2017/07/CCP-Logo-blue-horiz-01.png ccp2015-07-12 22:37:572015-07-12 22:39:277.11.15
WOD 7.10.15 DUMBBELL BENCH PRESS Bench Press (Max reps Dumbbell Bench Press 55/35 or 75/55 rx+) Follow each set with 10 push ups and 10 ring rows Then Elizabeth (Time) 21-15-9 Clean, 135# / 95# Ring Dips July 11, 2015/by ccp http://crossfitcitruspark.com/wp/wp-content/uploads/2017/07/CCP-Logo-blue-horiz-01.png 0 0 ccp http://crossfitcitruspark.com/wp/wp-content/uploads/2017/07/CCP-Logo-blue-horiz-01.png ccp2015-07-11 00:08:402015-07-11 00:08:407.10.15
7.13.15
1 snatch (135/95)
1 round of Cindy (5 pull-ups, 10 pushups, 15 squats)
2 snatches
1 round of cindy
continue to add 1 snatch until 10 snatches
20 min cap
rest 5 min
then 7 100 m sprints
rest 20 seconds between each sprint
7.11.15
The Seven
7 HSPU
7 thrusters(135/95)
7 knees to elbow
7 deadlifts (245/165)
7 burpees
7 swings (70/50)
7 pull-ups
7.10.15
DUMBBELL BENCH PRESS
Bench Press (Max reps Dumbbell Bench Press 55/35 or 75/55 rx+)
Follow each set with 10 push ups and 10 ring rows
Then
Elizabeth (Time)
21-15-9
Clean, 135# / 95#
Ring Dips