Thursday, July 18, 2019

Friday 190719

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

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

Tuesday, July 16, 2019

Wednesday 190717

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

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

Sunday, July 14, 2019

Monday 190715

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

Saturday, July 13, 2019

Sunday 190714

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

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

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

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)

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

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.

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

Saturday, July 6, 2019

Sunday 190707

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

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

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)

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

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

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.