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6/30/16

Strength: Push Jerk 5×5 Conditioning: 100x Double Unders 2x Bar Muscle Ups 2x Front Squats (155/105) 80x Double Unders 4x Bar Muscle Ups 4x Front Squats 60x Double Unders 6x Bar Muscle Ups 6x Front Squats 40 Double Unders 8x Bar Muscle Ups 8x Front Squats 20x Double Unders 10x Bar Muscle Ups 10x Front Squats

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6/29/16

Conditioning 1 12 min. EMOM Even Min: 10/8 Cals Rower Odd Min: 10 KBS (70/53) + 10 Squat Thrusts Conditioning 2 20 min. AMRAP 9x Burpees onto plate 6x Muscle Makers (40/25) 3x Rope Climbs 200m Run

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6/28/16

Strength Find 3RM Overhead Squat (Use Racks) Conditioning 4 RFT 6 Box Jumps (24/20) 12 Alternating Dumbbell Snatches (50/35) 24 Dumb bell Ab Crossovers 

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6/27/16

Strength Build to Max: 1 Hang Power Clean + 1 Jerk + 1 Hang Squat Clean + 2 Jerks Conditioning 3 RFT 15 HR Push Ups 15 Thrusters (95/65) 15 Front Rack Lunges (95/65) 15 CTB Pull Ups

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6/25/16

Partner Conditioning WOD: ‘Sink or Swim’ For time: 100x Box jumps (24/20)100x Jumping pull-ups100x Kettlebell swings (53/35)100x Lunges100x Knees to elbows100x Push press (45/35)100x Anchored Sit-ups100x Wallballs (20/14)100x Burpees100x Double unders *Both Partners can work at the same time.

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6/24/16

Conditioning WOD 1: Tabata of: -Run in Place Jump Rope – Anchored Sit-Ups -Run in Place Jump Rope – Med-Ball Ab Blasters Conditioning WOD 2: CrossFit Open 15.4 8minute AMRAP 3 handstand push-ups3 cleans (185/125)6 handstand push-ups3 cleans9 handstand push-ups3 cleans12 handstand push-ups6 cleans15 handstand push-ups6 cleans18 handstand push-ups6 cleans21 handstand push-ups9 cleansEtc., adding 3 […]

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6/23/16

Strength: Good Mornings 5×5 (Use Racks) Conditioning: 4 RFT 50 Double Unders 300 m Run 5 Deadlifts (225/155) 3 Bar Muscle Ups *Mod BMU with 2x C2B + 2 Dips 

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6/22/16

Skill: 8 min. EMOM a) 1-3 Rope Climbs b) 4-8 HSPU Conditioning: For Time 25 Wall Balls (20/14) 25 Burpees 25 Wall Balls (20/14) 25 Burpee Box Jumps (24/20) 25 Wall Balls (20/14) 25 Burpee Pull Ups 25 Wall Balls (20/14)

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6/21/16

Strength: Front Squats 4×3 Conditioning: 5 RFT 10 TTB 20 KBS (53/35) 200 m Run

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6/20/16

Strength WOD: 5 min. EMOM 1 Snatch -1 minute rest- 5 min. EMOM 1 Clean and Jerk Conditioning WOD: 4 Rounds 4min AMRAP  5 Power Cleans (115/75) 10 Front Squats (115/75) 5 Shoulder-to-overhead (115/75) 10 Push Ups Run 100m -1 minute rest- -Rest 1 minute- *Pick up where you left off*