6-30-15

Warm Up: – AMRAC 6

5 burpees

Bridge run

30 sec PVC shoulder work

10 jumping squats

WOD: – “CrossFit Total”

Back Squat 1RM

Shoulder Press 1RM

Deadlift 1RM

* Warm Up to Back Squat first…spend as much time as needed

* Each person gets 3 attempts

* After 3 attempts, warm up to next movement

6-29-15

Warm Up: – AMRAC 8

10 burpees

30 sec PVC shoulder work

“Burgener” x 3’s

Skills: – EMOM 10

3-position snatch

(high hang, low hang, full)

Focus on balance and speed

WOD: – 3 rounds for time:

8 hang power cleans @ 135/95

400m run

8 T2B

6-27-15

Warm Up: – Reverse Tabata

1. Situps / DU

2. Burpee knee tucks / squats

Skills: – In 15 min complete 4 sets:

75ft OH plate lunges @ 45/25

60 sec weighted planks @ 45/25

WOD: – 3 rounds for time:

200 SU

20 T2B

** E:2 min complete 8 strict pullups**

6-26-15

Warm Up: – 2 rounds in 10 min:

400m medball run

  50ft burpee broad jumps 

Partner WOD: – A. – AMRAP 6

Leap Frog 50ft 

15 situps in unison

REST 3 min

B.  – AMRAP 6

Cluster ladder @ 95/65

REST 3 min

C.  – For Time:  **

4 X 400m relay

** Reduce time by: 

1 sec for each round completed in A.

1 sec for each rep completed in B.

6-25-15

Warm Up: – AMRAC 8

25 DU / 50 SU

8 thrusters

8 T2B

20 sec HS hold on wall

Strength: – Jerk 1RM – 25 min cap

WOD: – For Time:

Buy In – 200m sprint

21-15-9

Squats

HSPU

Ring Dips

 

 

 

CF TEENS:

Warm Up: – AMRAC 8

5 PVC dislocates

5 pullups

5 back squat @ bar only

5 T2B

Skills: – Thrusters – 15 min cap

WOD: – “Fran”

For Time

21-15-9

Thrusters 

Pullups

6-24-15

Warm Up: – In 10 min….

3 rounds:

Bridge run

1 round of “Cindy”

Followed by 

3 rounds:

5 box jumps

10 lunges

20 situps

WOD: – For Time:

25 walking lunges

20 pullups

50 box jumps @ 20

20 DU / 60 SU

25 ring dips

20 K2E

30 kb swings @ 2 pood

30 situps

20 hang squat cleans / 30# DB

25 back extensions

30 wallballs @ 20

3 rope climbs

Mobility: – Spend 4 minutes each calf

Spend 4 minutes each ankle

6-23-15

Warm Up: – AMRAC 8

Bear complex

1 min PVC work

5 OHS

Strength: – Clean – 1RM in 25 min

WOD: – OHS (For Loads)

3-6-9-6-3

6-22-15

Warm Up: – AMRAC 8

6 double push burpees

20-30 sec HS hold on wall

12 kb swings @”medium”

15-20 sec banded shoulder stretch

Skills: – 15 min Kipping/Butterfly practice

WOD: – For Time:

50 SDHP @ 95/65

50 wallballs @ 20/14

25 SDHP @ 95/65

25 wallballs @ 20/14

15 SDHP @ 95/65

15 wallballs @ 20/14

6-20-15

Warm Up: – AMRAC 8

10 pushups

10 jumping squats

25ft bear crawl

Bridge run

WOD: – PARTNER WOD’s !!!

A. For Time (12 min cap)

“Karen”

150 Wallballs @ 20/14

REST 5 Minutes………….

B. For Time (8 min cap)

“Annie”

50-40-30-20-10

DU

Situps

6-19-15

Warm Up: – In 10 min…

400m medball run

Stretch session

Skills: – In 20 min perform:

50 weighted pistols

15 rope climbs

WOD: – For Time:

Perform the following movements 

with a 25/15 # plate….

50 pushups

50 situp & press

50 jumping goblet squats

50 alt leg box step ups @ 24/20

50 back extensions