6-30-16

Warm Up: – NTE 3 rounds in 8 min

10 thrusters @ 75/35

15 ring rows

20 situps

Strength: – 100m farmers carry – OH

100m farmers carry – front rack

100m farmers carry – sides

WOD: –  For Time:   “Reds Revenge”

3 man makers @ 40/20

400m medball run @ 20/14

6 man makers @ 40/20

300m medball run @ 20/14

9 man makers @ 40/20

200m medball run @ 20/14

12 man makers @ 40/20

100m medball run @ 20/14

6-29-16

Warm Up: – AMRAC 8

100m run

10 jumping lunges (sc: squats)

5 burpees to OH target (6")

2 jumping knee tucks

WOD: – PARTNER up & complete….

For Total Reps:

0:00 – 3:00 : Box jumps @ 24/20

3:00 – 6:00 : Kb swings @ 53/35

6:00 – 9:00 : 100ft  shuttle sprints

  *  9:00 – 18:00 :   5 box jumps

10 pullups

20 DU / 40 SU

*Partner finishes full round before switching*

6-28-16

Warm Up: –  10 min barbell warm up

Strength: – Snatch 1RM in 20 min

WOD: – AMRAP 5

Hang squat clean & jerk @ 135/95

6-27-16

Warm Up: – AMRAC 6

15 bar ONLY back squat

10 "johns burpees"

5 thrusters @ bar ONLY

Mobility: – 90 sec intervals for 9 min

banded hip distraction

WOD: – For Time:

Back Squat @ 75%

1-2-3-4-5-6-7-8-9-10

Burpees

3-6-9-12-15-18-21-24-27-30

*Perform 1 BS + 3 burpees, then 2 BS + 6 burpees, etc..

6-25-16

Warm Up: –  AMRAC 8

30 sec PVC stretch

4 kb/db windmills @ "light"

8 V-ups

16 walking lunges

Strength: – Turkish Get-ups

3 X 8 AHAP

WOD: –  2 rounds for time

25 hollow body rocks

25 mtn. climbers

25 pushups

2 min weighted plank @ 45/25

6-24-16

Warm Up: – EMOM 9

1. 8 commando pullups

2. "Burgener" X 3's

3. 8 inch worms

Plyo/Speed : – Fun with a tire…

WOD: – 5 rounds for total reps

2 min TU / DU

1 min HS walk (ft) / shoulder taps

REST 2 min

6-23-16

Warm Up: – 10 min WOD movements

Strength: – Front Squat 

65% x 8

70% x 6

75% x 4

80% x 2

WOD: – 5 rounds for time

12 alt leg pistols

12 T2B

12 GHD hip extensions

12 push press @ 115/75

6-22-16

Warm Up: – 6 min dynamic movements

Conditioning: – 2 rounds 

Run 400m 

Row 150m (sprint)

Walk 100m

50 DU / 150 SU

WOD: – Partner up & complete FOR TIME

"2 Girls, 1 …..CROSSFIT!"

Kelly – 5 rounds 

400m run

30 box jumps @ 24/20

30 wallballs @ 20/14

Annie – 50-40-30-20-10

Double Unders (SU X 3)

Situps

6-21-16

Warm Up: – P1: Ring dips / ring rows

P2: Hollow body rocks / HS holds

Skills: – Headstands / HSPU

WOD: – "JT"

21-15-9

HSPU

Ring dips

Pushups

6-20-16

Warm Up: – 4 min dynamic movements

4 min barbell movements

Skills: – Pullups

WOD: – "Jackie"

For Time:

1000m row

50 thrusters @ 45

30 pullups