2013-07-31 Wod

13min AMRAP
300m Run
5 HSPU
7 Box Jump Overs

2013-07-30 Wod

500m Row
60 Supermans
70 Lunges
80 Ball Slams, 20/14#
90 Double Unders
100m Sprint

Compare to 2013-05-30

2013-07-29 Wod

3 Power Cleans @ 65% 1RM every 40sec for 12 Rounds

Then:

3min AMRAP
15 Thrusters, 45/30#
5 KB (USA) Swings, 24/16 kg
1min Rest
2min AMRAP
10 Thrusters, 65/40#
5 KB (USA) Swings
1min Rest
1min AMRAP
Thrusters, 85/50#

2013-07-27 Wod

4 Rounds

Partner A: (Timekeeper)

120m Uneven Farmers Carry, 55/35#
2 TGU, 55/35#

Partner B:
3 Rounds
2 HSPU
6 T2B

2013-07-26 Wod

12min AMRAP
2 Burpees
10 SDL @ 50% 1RM
2 Burpees
10 Pistols (alternating)

2 Burpees
100m run (Forward)
100m run (Backward)

2013-07-25 Wod

1x20 Back Squat, Add 5# from last week

2013-07-31 Wod

13min AMRAP
300m Run
5 HSPU
7 Box Jump Over, 20"

2013-07-24 Wod

800m Time Trail

(After a 3 Round Wod consisting of Bent Over Rows, Double Unders, WAMSU, and Push Presses)

2013-07-23 Wod

20min AMRAP
10 KB Swings, 28/20 kg
10 Box Jumps, 24/20"
10 Wallballs, 20/14#
10 Alternating Pushups on Medball

2013-07-22 Wod

3 Power Cleans @ 60% 1RM every 40sec for 12 Rounds

Then:

10-9-8-...-3-2-1
Burpees
15sec Haning L-sit Hold

2013-07-20 Wod

15min AMRAP 300m Run 
5 L-Arm KB Swings 24/16
5 R- Arm KB Swings
3 Man Makers 45/25#

2013-07-19 Wod

35 Box Jumps, 24/22"
7 Split Jerks, 115/75#
28 OHL, 45/25#
7 Split Jerks
21 T2B
7 Split Jerks
14 Burpees
7 Split Jerks
7 HSWU
7 Split Jerks

2013-07-18 Wod

1x20 Back Squat, Add 5# from last week

2013-07-17 Wod

12min AMRAP
28 AMSU
20 Supermans
12 Pushups
4 TGU (2 each arm), 65/45#

2013-07-16 Wod

6 Rounds
Odd Rounds 200m Run/ Even Rounds 250m Row
6 SDL @ 65% 1RM
8 C2B Pullups

2013-07-15 Wod

1RM Power Clean

then finisher of

9min AMRAP
15 Wallballs, 20/14#
12 Medicine Ball Twists, 20/14#
9 KB Swings, 28/20 kg

CFV Kids and CFV Juniors Programs!

Coach Stacey has been doing a great job of programming for these two age groups - for more information, please see the CF Kids/HS Teens Tab above or email her directly at Stacey@CrossFitVeracity.com

Also, a big thank you to one of our members Tatyana Ali - who is the owner of Pine Terrace Photography - for the great photos below!

2013-07-13 Wod

10,9,8,...,3,2,1 Hang Dumbbell Snatch (Each Arm), 55/35#
1,2,3,...,8,9,10 Box Jumps, 28/24"

2013-07-12 Wod

14min AMRAP
200m Run w/ Plate, 45/25#
13 SDLHP, 28/20 kg
12 Pushups

2013-07-11 Wod

1x20 Back Squat @ 50 or 55% of 1RM

2013-07-10 Wod

10min AMRAP: Partner IGYG
5 Rounds
Partner A: 2 Push Presses, 105/70#
Partner B: 4 KB Swings, 28/20 kg
Then
10 Rounds
Partner A: 1 Step Up
Partner B: 1 Step Up, 28/20 kg in one arm

2013-07-09 Wod

"Nancy"
5 Rounds:
400m Run
15 OHS, 95/65#

2013-07-08 Wod

"It's not like I do this at the YMCA"

Part I:

73 K2E then max unbroken double unders (stop at 73)

(3 attempts or 3min - whichever comes first)

Part II:

6 Rounds

7 Weighted Pushups, 45/25#

n Air Squats (based on max unbroken double unders - see equation* below)

Part III:

40 Burpees

equation*

(143 - max double unders)/10 = n (always round up)

2013-07-07

We will be gearing up for the Second Annual Garden State Open 2013 on October 5th!

Register Here

Tim and Erin ran a great event last year - flawlessly in my OCD opinion - so please come out and support us (so far: Amanda, Andrew, Brett, Ethan, Eric, Leonardo, Meghan, Pat) as we wod and have a great time with 150 other crossfitters!

Fun fact: GSO 2012 is where Deuce and Coffee got the jones to start to CrossFit

2013-07-06 Wod

EMOM for 11min
10 Wallballs, 20/14#
3 Burpees
1 HSWU
Start on the ground facing away from wall
Run 200m Bakcwards for every missed round at the end of the EMOM

2013-07-05 Wod

100m Run
40 WAMSU, 45/25#
100m Run
30 HPC, 95/65#
100m Run
20 Push Jerks, 95/65#
100m Run
10 HSPU
100m Run

2013-07-04 Wod

"Hope For Cures"

3 Rounds
1min Burpees
1min Power Snatches, 75/55#
1min Box Jumps, 24/20"
1min Thrusters, 75/55#
1min C2B Pullups
1min Rest

2013-07-03 Wod

3 TGU, Left Arm 75/55#
33 AMSU
3 TGU, Right Arm 75/55#
33 Supermans
3 TGU, Left Arm
33 AMSU
3 TGU, Right Arm
333 Double Unders

2013-07-02 Wod

12min AMRAP
4 HSWU
8 SDL, 60% 1RM
300m Run

2013-07-01 Wod

2 Rounds
1:30 T2B
1:30 Weighted Pushups, 45/25#
1:30 OHL, 45/25#
1:30 Bear Complex, 95/65#
1:30 Rest