WOD

Bike Time

Bike 5x1min Intervals w/30sec recovery between intervals
Hold maximal distance possible on each of the set intervals.


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Phase 1

This Week's Warm-Up

Run 1/2 mile
The CrossFit 9
Press
Push-Press
Push-Jerk
Overhead Squat
Front Squat
Deadlift
Sumo-Deadlift High Pull
Squat
Medicine Ball Clean
5 Rounds increase weights on Bar Work
Run 1/2 mile
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20150825

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Sixty-One
WOD
Deadlift 3-3-3-3-3
Push Press 3-3-3-3-3
Back Squat 3-3-3-3-3
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Athletes Choice

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WOD
Swim, Run, or Row
1 minute effort
1 minute rest
2 minute effort
2 minute rest
4 minute effort
4 minute rest
8 minute effort
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20150821

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Sixty-Two

Warm Up
Run 1 mile
then
Deadlift 200lbs - 5reps 10 reps
50 Pushups
40 Dips
30 Pull-ups
3 rounds
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20150819

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Sixty-Three

Run 30 minutes
every 2 minutes stop and do 5 burpees

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Deadlifts again and again

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Deadlifts
10 reps at: 225
10 reps at: 175
20 reps at: 255
05 reps at: 155
10 reps at: 255
20 reps at: 155
05 reps at: 255
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