Tuesday, 8/7/18
Strength
10 Minute EMOM:
2 Front Squats
WOD
8 Minute AMRAP:
12 Thrusters (115#/85#)
18 Toes to Bar
Monday, 8/6/18
WOD
For Time:
3k Assault Bike
60 DB Snatch (50#/35#)
60 Box Jump Overs (24″/20″)
Friday, 8/3/18
Gymnastics Skill/Strength
4 Sets Max Effort Kipping Handstand Push Ups
*Rest 1 Minute
WOD
For Time:
25 Overhead Squats (75#/55#)
25 Bar Facing Burpees
25 Overhead Squats (75#/55#)
25 Bar Facing Burpees
25 Overhead Squats (75#/55#)
Thursday, 8/2/18
WOD
6 Rounds (1:30 on/1:30 off)
100′ Kettlebell Front Rack Carry (70#/53#)
100′ Kettlebell Farmers Carry (70#/53#)
Max Rope Climbs in remaining time
Wednesday, 8/1/18
WOD
For Time:
1 Round:
800m Run
80 Double Unders
21 Hang Power Cleans (135#/95#)
2 Rounds:
400m Run
40 Double Unders
15 Hang Power Cleans (135#/95#)
3 Rounds:
200m Run
20 Double Unders
9 Hang Power Cleans (135#/95#)
*25 Minute Time Cap
Tuesday, 7/31/18
WOD
10 Minute AMRAP:
5-10-15-20 etc…
Calorie Bike
Toes 2 Bar
Accessory Work
Every 2 Minutes for 5 Sets:
50′ Front Rack Walking Lunge
Monday, 7/30/18
WOD
“Crossfit Total”
1 Rep Max Deadlift
1 Rep Max Back Squat
1 Rep Max Strict Press
Friday, 7/27/18
WOD
For Time:
1-10
Front Squats (135#/95#)
Bar Facing Burpees
Rest til 12 minutes then…
1 Mile Run
Thursday, 7/26/18
Partner WOD
22 Minute AMRAP:
60 Double Unders (Each)
50’ Sandbag Carry (Each)
4 Sandbag Clean Over Shoulder (Each)
30 Box Jump Overs (30/24) (15 Each)
200’ Farmers Carry (70#/53#) (100’ Each)
Wednesday, 7/25/18
WOD
12 Minute AMRAP:
15/12 Calorie Row
12 DB Snatch (50/35)
9 Toes to Bar
Accessory work
4×10 DB Strict Press