Thursday 190801

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 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

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)

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

Sunday 190728

Olympic Lifting. Make up a missed WOD. Mobility. Work on gymnastics skills.

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.

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

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

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

Tuesday 190723

5 rounds for time:
Run 400 Meters
50 Double-unders
15 Burpee Box Jump Overs (24/20)

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

Sunday 190721

Olympic Lifting. Make up a missed WOD. Mobility. Work on gymnastics skills.

Saturday 190720

"Roy"
Five rounds for time of:
15 Dead-lifts (225/1550
20 Box Jumps (24/20)
25 Pull-ups

Friday 190719

20 minute AMRAP
Row 300 Meters
10 Strict Handstand Push-ups
10 Front Squats (135/95)

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

Wednesday 190717

"Coe"
10 Rounds For Time:
10 Thrusters (95/65)
10 Ring Push-ups

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

Monday 190715

Four Rounds For Time:
50 Double-unders
30 Box Jumps (24)
20 Kettlebell Swings (70/55)

Sunday 190714

Olympic Lifting. Make up a missed WOD. Mobility. Work on gymnastics skills.

Saturday 190713

4 Rounds For Time:
100 Meter Farmers Carry (2-55lb KBs/2-35lb KBs)
10 Tire Flips
Run 400 Meters

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

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)

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

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.

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

Sunday 190707

Olympic Lifting. Make up a missed WOD. Mobility. Work on gymnastics skills.

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

Friday 190705

Three rounds for time of:
40 Double-unders
30 Box Jumps (24/20)
20 Alternating Kettlebell Clean & Jerk (55/35)

Thursday 190704

4th of July: 9a class only

7 rounds for time:
Run 400 meters
17 Kettlebell Swings (55lbs/35lbs)
76 foot Bear crawl

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

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.