August 1st, 2015 WOD

Posted: August 1, 2015 in Uncategorized

Kadena Marina Beach WOD….Attempt #2, For Time:

– 300m Run

– 25 Air Squat

– 250m Swim

– 25 Push Ups

– 300m Run

July 31st, 2015 WOD

Posted: July 31, 2015 in Uncategorized

For Time, 21-15-9:

– KBS (70/53lbs)

– AbMat Situps

– Box Jumps (24/20in)

July 30th, 2015 WOD

Posted: July 30, 2015 in Uncategorized

12min EMOM:

– Minute 1: 7 Ring Dips

– Minute 2: 7 Strict Pull Ups

– Minute 3: 25 Double Unders

*Continue in this cycle for the full 12min.

Then:

6 x Strict Press + Push Press

*Each set, the athlete will complete one strict press followed immediately by one push press.  Build each set.

July 29th, 2015 REST DAY

Posted: July 29, 2015 in Uncategorized

July 28th, 2015 WOD

Posted: July 28, 2015 in Uncategorized

Shogun CrossFit’s “Burden Run” For Time:

– 1mi Run

– 20 Tire Flips

– 400m Plate Carry (45/35lbs)

– 100ft Walking Lunge

*35min Time Cap*

July 27th, 2015 WOD

Posted: July 27, 2015 in Uncategorized

7×1 Hang Squat Snatch

*Build each set.  20min Cap.

Then:

10min AMRAP:

– 5 Front Squat (95/65lbs) *From the ground

– 7 Burpee Over Bar

July 26th, 2015 REST DAY

Posted: July 26, 2015 in Uncategorized