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)
Monthly Archives: June 2015
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
