3 Rounds For Time:
60 Double-unders
Single Arm Kettlebell Overhead Walking Lunge, 30 Steps (switch arms after 15 steps) (55/35)
15 Chest To Bar Pull-ups
Wednesday, July 31, 2019
Tuesday, July 30, 2019
Wednesday 190731
Strength:
20 minutes to establish a 1 RM Dead-lift
WOD:
For Time
20 Sumo Dead-lift High Pulls (95/65)
15 Box Jumps (30/24)
10 Bar Muscle-ups
15 Box Jumps
20 Sumo Dead-lift High Pulls
20 minutes to establish a 1 RM Dead-lift
WOD:
For Time
20 Sumo Dead-lift High Pulls (95/65)
15 Box Jumps (30/24)
10 Bar Muscle-ups
15 Box Jumps
20 Sumo Dead-lift High Pulls
Monday, July 29, 2019
Tuesday 190730
Strength:
Back Squat
12 reps @ 60%
9 reps @ 70%
6 reps @ 80%
3 reps @ 90%
WOD:
In 6 minutes complete the following:
Row 300/250 Meters
20 Lateral Burpees Over Barbell
Max Rep Thrusters (95/65)
Back Squat
12 reps @ 60%
9 reps @ 70%
6 reps @ 80%
3 reps @ 90%
WOD:
In 6 minutes complete the following:
Row 300/250 Meters
20 Lateral Burpees Over Barbell
Max Rep Thrusters (95/65)
Sunday, July 28, 2019
Monday 190729
Strength:
15 minutes to establish a 3 RM Shoulder Press
WOD:
For Time:
8 Power Cleans (185/115) Masters (155/105)
12 Handstand Push-ups
Run 200 Meters
6 Power Cleans
9 Handstand Push-ups
Run 200 Meters
4 Power Cleans
6 Handstand Push-ups
Run 200 Meters
15 minutes to establish a 3 RM Shoulder Press
WOD:
For Time:
8 Power Cleans (185/115) Masters (155/105)
12 Handstand Push-ups
Run 200 Meters
6 Power Cleans
9 Handstand Push-ups
Run 200 Meters
4 Power Cleans
6 Handstand Push-ups
Run 200 Meters
Saturday, July 27, 2019
Friday, July 26, 2019
Saturday 190727
Three Person Teams:
20 minute AMRAP
P1. Run 200 Meters
P2. 12 Thrusters (95/65)
P3. 12 Chest To Bar Pull-ups
Advance to the next station only when the person in front of you has finished.
20 minute AMRAP
P1. Run 200 Meters
P2. 12 Thrusters (95/65)
P3. 12 Chest To Bar Pull-ups
Advance to the next station only when the person in front of you has finished.
Thursday, July 25, 2019
Friday 190726
Strength: 15 minutes to establish a 1 RM Snatch
WOD 1:
7 minute EMOM of the following complex:
1 Power Snatch + 1 Hang Squat Snatch + 1 Snatch Balance @ 65%
WOD 2:
For time:
75 Air Squats
35 Burpees
5 Rope Climbs
WOD 1:
7 minute EMOM of the following complex:
1 Power Snatch + 1 Hang Squat Snatch + 1 Snatch Balance @ 65%
WOD 2:
For time:
75 Air Squats
35 Burpees
5 Rope Climbs
Wednesday, July 24, 2019
Thursday 190725
WOD 1:
2 Rounds For Time:
Row 500 Meters
100 Meter Farmers Carry (2-55lb KBs/2-35lb KBs)
Row 500 Meters
100 Double-unders
WOD 2:
8 Rounds (32 intervals)
Tabata Front Plank
Tabata Side Plank
Tababta Hollow Hold
Tabata Side Plank
2 Rounds For Time:
Row 500 Meters
100 Meter Farmers Carry (2-55lb KBs/2-35lb KBs)
Row 500 Meters
100 Double-unders
WOD 2:
8 Rounds (32 intervals)
Tabata Front Plank
Tabata Side Plank
Tababta Hollow Hold
Tabata Side Plank
Tuesday, July 23, 2019
Wednesday 190724
Strength:
15 minutes to establish a 1 RM Clean & Jerk
WOD 1:
7 minute EMOM of the following complex:
1 Power Clean + 1 Hang Squat Clean + 1 Push Jerk + 1 Split Jerk @ 65%
WOD 2:
For Time:
6-4-2 reps
Power Cleans @ 75%
5-3-1 reps
Bar Muscle-ups
15 minutes to establish a 1 RM Clean & Jerk
WOD 1:
7 minute EMOM of the following complex:
1 Power Clean + 1 Hang Squat Clean + 1 Push Jerk + 1 Split Jerk @ 65%
WOD 2:
For Time:
6-4-2 reps
Power Cleans @ 75%
5-3-1 reps
Bar Muscle-ups
Monday, July 22, 2019
Sunday, July 21, 2019
Monday 190722
Strength:
10 minutes to work up to a heavy Snatch Balance
WOD: 20 minute EMOM:
1. Max Rep Strict Pull-ups
2.12 Wall Balls (20/14)10 ft target for both men and women
3. Max Strict Ring Dips
4. 12 Wall Balls
10 minutes to work up to a heavy Snatch Balance
WOD: 20 minute EMOM:
1. Max Rep Strict Pull-ups
2.12 Wall Balls (20/14)10 ft target for both men and women
3. Max Strict Ring Dips
4. 12 Wall Balls
Saturday, July 20, 2019
Friday, July 19, 2019
Thursday, July 18, 2019
Wednesday, July 17, 2019
Thursday 190718
Four Rounds. Each Round For Time:
Air Bike 2,000 Meters
Rest 2 minutes
WOD 2:
Three Rounds For Time:
30 Alternating Single Arm Russian Kettlebell Swings (35/25)
30 AbMat Sit-ups
30 Double-unders
Air Bike 2,000 Meters
Rest 2 minutes
WOD 2:
Three Rounds For Time:
30 Alternating Single Arm Russian Kettlebell Swings (35/25)
30 AbMat Sit-ups
30 Double-unders
Tuesday, July 16, 2019
Monday, July 15, 2019
Tuesday 190716
For Time:
Run 400 Meters
20 DB Hang Split Cleans, Alternating Legs (pick load)
20 Toes To Bar
Run 400 Meters
16 DB Hang Split Cleans, Alternating Legs
16 Toes To Bar
Run 400 Meters
12 DB Hang Split Cleans, Alternating Legs
12 Toes To Bar
Run 400 Meters
20 DB Hang Split Cleans, Alternating Legs (pick load)
20 Toes To Bar
Run 400 Meters
16 DB Hang Split Cleans, Alternating Legs
16 Toes To Bar
Run 400 Meters
12 DB Hang Split Cleans, Alternating Legs
12 Toes To Bar
Sunday, July 14, 2019
Saturday, July 13, 2019
Friday, July 12, 2019
Saturday 190713
4 Rounds For Time:
100 Meter Farmers Carry (2-55lb KBs/2-35lb KBs)
10 Tire Flips
Run 400 Meters
100 Meter Farmers Carry (2-55lb KBs/2-35lb KBs)
10 Tire Flips
Run 400 Meters
Thursday, July 11, 2019
Friday 190712
3 Rounds For Time
30 Kettlebell Swings (55/35)
25 Knees To Elbows
20 Alternating Kettlebell Cleans (55/35)
15 Strict Pull-ups
30 Kettlebell Swings (55/35)
25 Knees To Elbows
20 Alternating Kettlebell Cleans (55/35)
15 Strict Pull-ups
Wednesday, July 10, 2019
Thursday 190711
Strength:
Dead-lift
3 x 5 reps
WOD:
12 minute AMRAP
12 Alternating DB Snatch (50/35) (35/20)
9 Push-ups
6 Box Jumps (24/20)
Dead-lift
3 x 5 reps
WOD:
12 minute AMRAP
12 Alternating DB Snatch (50/35) (35/20)
9 Push-ups
6 Box Jumps (24/20)
Tuesday, July 9, 2019
Wednesday 190710
For time:
150 Double-unders
35 Toes-to-bar
75 ft Handstand Walk
100 Double-unders
25 Toes-to-bar
50 ft Handstand Walk
50 Double-unders
15 Toes-to-bar
25 ft Handstand Walk
150 Double-unders
35 Toes-to-bar
75 ft Handstand Walk
100 Double-unders
25 Toes-to-bar
50 ft Handstand Walk
50 Double-unders
15 Toes-to-bar
25 ft Handstand Walk
Monday, July 8, 2019
Tuesday 190709
Strength:
15 minutes to establish a 1RM of the following complex
1 Hang Power Clean + 1 Hang Squat Clean + 1 Jerk
WOD:
7 Minute AMRAP
3 Power Cleans (135/95)
3 Box Jump Overs (24/20)
6 Power Cleans
6 Box Jumps Overs
9 Power Cleans
9 Box Jump Overs
12 Power Cleans
12 Box Jumps Overs
Continue to increase each round by 3 reps until 7 minutes has elapsed.
15 minutes to establish a 1RM of the following complex
1 Hang Power Clean + 1 Hang Squat Clean + 1 Jerk
WOD:
7 Minute AMRAP
3 Power Cleans (135/95)
3 Box Jump Overs (24/20)
6 Power Cleans
6 Box Jumps Overs
9 Power Cleans
9 Box Jump Overs
12 Power Cleans
12 Box Jumps Overs
Continue to increase each round by 3 reps until 7 minutes has elapsed.
Sunday, July 7, 2019
Monday 190708
Strength:
15 minutes to establish a 3 RM
Close Grip Bench Press
WOD:
3 Rounds For Time:
10 Single Arm Overhead Squats (50/35)
20 Double-unders
10 Single Arm Overhead Squats (50/35)
20 Double-unders
20 Push-ups
15 minutes to establish a 3 RM
Close Grip Bench Press
WOD:
3 Rounds For Time:
10 Single Arm Overhead Squats (50/35)
20 Double-unders
10 Single Arm Overhead Squats (50/35)
20 Double-unders
20 Push-ups
Saturday, July 6, 2019
Friday, July 5, 2019
Saturday 190706
Strength:
Front Squat
3 x 5 reps @ 85%
WOD:
15 Minute AMRAP:
10 Burpees
10 Medicine Ball Clean To Wall Balls (20/14)
10 Toes To Bar
Front Squat
3 x 5 reps @ 85%
WOD:
15 Minute AMRAP:
10 Burpees
10 Medicine Ball Clean To Wall Balls (20/14)
10 Toes To Bar
Thursday, July 4, 2019
Friday 190705
Three rounds for time of:
40 Double-unders
30 Box Jumps (24/20)
20 Alternating Kettlebell Clean & Jerk (55/35)
40 Double-unders
30 Box Jumps (24/20)
20 Alternating Kettlebell Clean & Jerk (55/35)
Wednesday, July 3, 2019
Thursday 190704
4th of July: 9a class only
7 rounds for time:
Run 400 meters
17 Kettlebell Swings (55lbs/35lbs)
76 foot Bear crawl
7 rounds for time:
Run 400 meters
17 Kettlebell Swings (55lbs/35lbs)
76 foot Bear crawl
Tuesday, July 2, 2019
Wednesday 190703
CrossFit Disco
10, 9, 8, 7, 6, 5, 4, 3, 2, 1 rep rounds for time:
Power Cleans 75% of body weight
Pull Ups
10, 9, 8, 7, 6, 5, 4, 3, 2, 1 rep rounds for time:
Power Cleans 75% of body weight
Pull Ups
Monday, July 1, 2019
Tuesday 190702
Five rounds for time of:
45 pound barbell Overhead walking lunges, 50 feet
21 Burpees
Let trailing knee gently kiss the ground on each lunge.
45 pound barbell Overhead walking lunges, 50 feet
21 Burpees
Let trailing knee gently kiss the ground on each lunge.
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