7-1-15

Strength

1RM Front Squat & Back Squat

WOD

7 min Time Cap

Complete

100 Double Unders or 300 Singles

400m Run

Then Total Reps

Power Cleans (135/95)

6-30-15

4 rounds

10 push press (115/75)

2 bar muscle ups

10 bar facing burpees

2 bar muscle ups

 

6-29-15

Skill

400-200-400-200-400

 

WOD

Karen

150 wall balls

Operation Red Wing Memorial WOD

IN HONOR OF THE NAVY SEALS WHO LOST THEIR LIVES 06-28-05 IN AFGHANISTAN. TO THEIR FAMILIES AND THEIR MEMORY WE DEDICATE THIS WORKOUT.

5 ROUNDS OF:

28 BOX JUMPS 24/20″

28 HANG CLEANS 75/45LBS

28 KB SWINGS (55/35)

28 ABMAT SITUPS

28 DEADLIFTS 75/45 LBS

28 AIR SQUATS

 

 

6-26-15

“Jackie”

6-25-15

3 rounds for total reps

1 minute of each exercise

Kettle Bell Swings (55/35)

Box Jumps (24/30)

Hand Release Push Ups

Rest

6-23-15

For Time

200m Run

21 Push Press (95/65) (45/35)

21 Deadlifts

200m run

15 push press

15 deadlifts 

200m run

9 push press

9 deadlifts

200m run

 

Strength

Shoulder Press

6-23-15

Total Reps

3 Minute AMRAP 0:00-3:00

4 Burpees over the bar

8 Stationary Lunges

Rest 1 Minute 3:00-4:00

3 Minute AMRAP 4:00-7:00

4 Burpees

8 Wall Balls

 

Strength

Back squats

 

6-22-15

Crossfit Intro

500m Row

40 Squats

30 sit ups

20 push ups

10 pull ups

 

Strength

Deadlifts

6-20-15

400m Run

20 Hand Release Push up

200m Farmers Walk

20 Burpee Pull Ups

400m Row

20 Goblet Squats

200m Farmers walk

20 Lunges

400m Run