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WEDNESDAY:

Lift:
Front Squat 5-5-3-3-1-1

WOD:
800 m Run
8 Over the Erg Burpees
8 Deadlifts (185/135)

8 Toes to Bar
8 Russian Kettlebell Swings
8 Inverted Push Ups (Handstand Push Ups)
8 Burpees
8 Each Leg Lunges

THURSDAY

Warm Up: Coaches Choice

3 mile Run

Skill:
3 Rounds NFT:
30 Double Unders
10 HSPU
30-45 sec lsit

 

“BODY BURNER”

For time:
1 hill run
20 pullups
1 hill run
20 burpees
1 hill run
20 weighted lunges
1 hill run
20 push ups
1 hill run
20 v-ups
1 hill run

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When your hard work pays off, you make sure to put your name on that board.

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MONDAY

Lift:
Back Squat
5-5-3-3-1-1

Strict Press
8-8-8-8-8

WOD:
“FRAN”
21-15-9
Thrusters (95/65)
Pullups
10 min time cap

TUESDAY

Skills:
10 pistols
5 negitive pulls/jumping pullups
30-45 sec handstand hold

WOD:
Grace
Clean and Jerks (135/95)

BODY BURNER
Triple 1
AMRAP 35 min
Row 1,000 meters
100 double-unders
Run 1 mile

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FRIDAY

Lift:

Deadlift

5-5-3-3-1-1


WOD:

5 min slurpee box jump overs


Skill:

2 minutes max double unders


SATURDAY TEAM WOD

Teams of 4 (2 girls 2 guys)

AMRAP 4 min each station (5 stations) Will work for 4 minutes at each station, only one person working at a time, the key is to sprint at each station, calculate total score add all AMRAPs


Station 1: Tire Flip AMRAP

Station 2: Hill Run AMRAP

Station 3: Power Cleans AMRAP (135/95)

Station 4: Box step overs AMRAP

Station 5: Push Press AMRAP (95/65)

 

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CrossFit Deadlift

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WEDNESDAY:

Front Squat 5-5-3-3-1-1

WOD:

10-9-8-7-6-5-4-3-2-1 

Clean 3/4 BW

 Rings Dips

Deadlift 1 1/2 BW

 

THURSDAY

Every 2 min for 10 min

10 (total) weighted front rack lunges
clean to bar to front rack position, add weight each round

Skill:

3 Rounds NFT:

30 Double Unders

10 HSPU

30-45 sec lsit
BODY BURNER

“Daniel”

For time:
50 Pull-ups
400 meter run
95 pound Thruster, 21 reps
800 meter run
95 pound Thruster, 21 reps
400 meter run
50 Pull-ups

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Caught in the act

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MONDAY

Lift:

Back Squat

5-5-3-3-1-1

Strict Press

7-7-7-7-7

WOD:

AMRAP 10 min

20 Pull-ups 

30 Push-ups 

40 Sit-ups 

50 Squats

 

TUESDAY

 

Lift: 15 build to a heavy clean & jerk

WOD:

Helen

 

3 Rounds for time

400 meter run 

 

12 Pull-ups

 

21 KB swings 2/1.5 pood KBSwings

 

BODY BURNER:

“The Chief”

Max rounds in 3 minutes of:
135 pound Power cleans, 3 reps
6 Push-ups
9 Squats

Rest 1 minute. Repeat for a total of 5 cycles.

Post rounds completed for each of the 5 cycles.

 

 

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IMG_1765

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FRIDAY

Lift:

Build to a OH squat from rack, but if form needs work from pvc pipe against the wall build with the bars 15-25-33-45

5-5-3-3-1-1-1

 

WOD:

2 rounds for time:

15 toes to bar

20 front rack lunges 95/65

25 kettlebell swings

 

Skill:

2 minutes max double unders


SATURDAY TEAM WOD

Teams of 2

For Time:

100 pull ups

100 wall balls

100 burpees

100 push ups

100 sit ups

100 dead lifts(135/95)

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We will miss you Beau

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WEDNESDAY:

Warm Up: Coaches Choice

Lift:

Front Squat 5-5-3-3-1-1

 

 

WOD:

Elizabeth

21-15-9

Cleans (135/95)

Ring Dips

 

 

THURSDAY

Warm Up: Coaches Choice

 

Skill:

3 Rounds NFT:

2 Rope climbs

30-45 sec hand stand hold

5 neg pulls/jumping pull ups

 

Lift: 15 min snatch drills

 

WOD:

EMOM 15 min heavy snatch

Remainder of the min V-Ups

Score the workout by (weight used) + total number of V-UPs

 

BODY BURNER

“The Seven”

Seven rounds for time of:

7 Handstand push-ups

135/95 pound Thruster, 7 reps

7 Knees to elbows

245/185 pound Deadlift, 7 reps

7 Burpees

7 Kettlebell swings, 2 pood

7 Pull-ups

 

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MONDAY

Warm Up: Coaches Choice

 

Lift:

Back Squat

5-5-3-3-1-1

 

Strict Press

6-6-6-6-6

 

WOD:

“Mini Jackie”

For time:

Row 500 meters

Thruster 45 pounds 30 reps

20 Pull-ups

 

TUESDAY

9am class is canceled Tuesday 7/8

Warm Up: Coaches Choice

Lift: 15 build to a heavy jerk

 

WOD:

18 min EMOM

Min 1: 10-15 airsquats

Min 2: 5-7 push ups

Min 3: Toes 2 Bar

 

BODY BURNER:

4 rounds for time:

Row 1000 m

3 heavy cleans (185/135 or as needed) treat these as singles

Run 400 m

20 push presses (135/95)

20 burpees

 

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FRIDAY

July 4th NO CLASS

SATURDAY TEAM WOD

Partner Daniel

One Person Working, One Person holding position

For Time:

50 Pullups (Other partner holding one the same bar)

Run 400 m

21 Thrusters 95/65 (Other partner holding plank)

Run 800 m

21 Thrusters 95/65 (Other partner holding plank)

Run 400 m

50 Pull ups (Other partner holding one the same bar)

 
100 Burpee Buy Out (Other person continuous sit ups)
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WEDNESDAY:
Warm Up: Coaches Choice
Lift:
Front Squat 5-5-3-3-1-1

WOD:
21-15-9
Deadlifts (225/155)
HSPU
KB Swings (2p/1.5p)

Skill:

THURSDAY
Warm Up: Coaches Choice

Skill:
3 Rounds NFT:
10 kipping/strict/jumping pull ups
20-30 double unders
30-45 sec L sit

WOD:
“Karen”
150 wall balls (20/14)

BODY BURNER
“Murph”
1 mile Run
100 Pull Ups
200 Push Ups
300 Air Squats
1 mile Run

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