Sunday, July 2nd, 2017

July 1, 2017

AMRAP 4:00:
400m Run
15 Burpees Over Bar
Max Power Cleans (135/95)
Rest 4:00

AMRAP 4:00:
400m Run
10 Burpees Over Bar
Max Power Cleans (155/105)
Rest 4:00

AMRAP 4:00:
400m Run
5 Burpees Over Bar
Max Power Cleans (185/135)

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Saturday, July 1st, 2017

June 30, 2017

Partner WOD

20 min AMRAP

Teams of 2:
100m Run
7 KB Swings 70/53
7 Box Jumps 24/20
7 Burpees
100m Run

1 Works/ 1 Rest

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Friday, June 30th, 2017

June 29, 2017

20min Total
AMRAP 4:

21 Push Ups

21 Wallballs (20/14#)

21 Calorie Row

Rest 4:00
AMRAP 4:

15 Push Ups
15 Wallballs

15 Calorie Row

Rest 4:00
AMRAP 4:

9 Push Up

9 Wallballs

9 Calorie Row

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Thursday, June 29th, 2017

June 28, 2017

(Lift) 3-3-3

Tempo Back Squat
(2 second eccentric, 2 seconds in the bottom)

12 min AMRAP:
Handstand Walk (20 Ft)
20 Abmat Sit-ups
20 KB Snatch (53/35)

S1 5 wall walks = handstand walk

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Wednesday, June 28th, 2017

June 27, 2017

2017 Crossfit Regionals Event 1
(25 min timecap)

1,200-m run
Then, 12 rounds of:
4 strict handstand push-ups
8 chest-to-bar pull-ups
12 squats

RX+/ Competitors (wear a vest 20/15)

This is the Regionals timecap, regionals athletes we

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Tuesday, June 27th, 2017

June 26, 2017

(Lift) 3-3-3

Hang Squat Clean with a 2 second pause in the receiving position

For time:
50-40-30-20-10
Stationary Lunges
Double unders
Burpee box jump overs

(must be facing the box -- open standards)

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Monday, June 26th, 2017

June 25, 2017

“Fight Gone Bad”

Three rounds of:
Wall-ball (20/14) (Reps)
Sumo deadlift high-pull (75/55) (Reps)
Box Jump, 20” for both (Reps)
Push-press, (75/55) (Reps)
Row (Calories)

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Sunday, June 25th, 2017

June 24, 2017

For Time:

800m run with Medball (20/14)
80 ground to overhead (95/65)
80 wall balls (20/14)
80 deadlifts (95/65)
80 M Prowler Push (135/90)

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Saturday, June 24th, 2017

June 23, 2017

Partner wod:
Alternate every 10 reps/calories
100-90-80-70-60-50-40-30-20-10

Row (Calories)
Burpees

(35 min cap)

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Friday, June 23rd, 2017

June 22, 2017

Core Work
4 round tabata (8 Min)
(rotate through the movements)
L Sit
Plank
V Ups
Superman

10 rounds for time: (25 min timecap)
10 thrusters (95/65)
10 burpees

Rx+/Competitors:
Double arm KB thrusters (2x 53/35)
Burpees to a 45# plate

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Thursday, June 22nd, 2017

June 21, 2017

Overhead squat (3-3-3) with a 3 second pause in bottom.

12-9-6-3

Power Cleans (155/105)
Push Press (155/105)
OHS (155/105)
Back Squat (155/105)

*No Racks

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Wednesday, June 21st, 2017

June 20, 2017

3 rounds for time

Row 800m
70 Double Unders
6 Ring Muscle Ups
50 Kettlebell Swings 53/35

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Monday, June 19th, 2017

June 18, 2017

Tabata (8x 20sec work/10sec rest = 4min total)

HSPUs
2min rest/transition/setup
Pistol

Fight Gone Bad Style - 1min Max Reps at each exercise:

3 Rounds:
Burpees
T2B
Box Jumps 24/20
Ring Dips
Pull Up

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Sunday, June 18th, 2017

June 17, 2017

Happy Father's Day to all of the wonderful Dad's out there!

Nutts

For time:
10 HSPUs
15 Deadlift 250/175
25 Box jumps, 30/24
50 Pull-ups
100 Wallball 20/14, 10/9
200 Double Unders
400m Run w/ plate 45/35

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Saturday, June 17th, 2016

June 16, 2017

Partner

For Time:

1000 m Row
200 Double Unders
100 Bench (135/95)
100 Power Snatch (95/65)
100 Goblet Squats (70/53)
200 Double Unders
1000m Row

All reps split between partners.
One works while one rests.

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Friday, June 16th, 2017

June 15, 2017

For Time:

10 Cal Row
20 Box Jumps 24/20
30 Power snatch 95/65
40 Double Unders
50 Wall Balls 20/14 10/9
40 Double Unders
30 Power Snatch
20 Box Jumps
10 Cal Row

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Thursday, June 15th, 2017

June 14, 2017

Front Squat 5-5-5 (1 ¼ rep)

21-18-15-12-9-6-3

Thruster 45/35
Pull Ups

RX+ 75/55
C2B

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Wednesday, June 14th, 2017

June 13, 2017

5 Rounds for Time:

500m Row
400m Run

*Med Ball Carry on Run 20/14

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Tuesday, June 13th, 2017

June 12, 2017

Snatch Balance w/ 2count pause @ bottom 5-5-5
(use 1RM Snatch for %’s)

For Time:
5-10-15-10-5

Push Press 135/95
Bar Facing Burpees
50 Double Unders

RX+: 155/105
RX++: 185/125

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