Monthly Archives: June 2016

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7-1-16

Strength: Back Squats

WOD: Crossfit Intro

500m Row

40 Squats

30 Sit Ups

20 Push Ups

10 Pull ups

6-30-16

Skill: Handstand Walks, Muscle ups, Rope Climbs etc

Strength: Choice

WOD: Walking Nancy
5 Rounds For Time
150m KB Farmers Walk
15 Overhead Squat (95/65)

 

6-29-16

Strength: Deadlifts

WOD:

10 Minute Time Cap

1000m Row

400m Run

200 Singles

AMRAP Tire Flips

 

 

6-28-16

Strength: 1&1/2 Front Squats

 

WOD:

6 min AMRAP:

10 Uneven Push Ups

10 Overhead Lunges (45/25)

*****1 minute Rest

6 min AMRAP

10 Pull Ups

10 Thrusters (45/35)

 

6-27-16

Strength: Press Complex

 

WOD: For Time

27-21-15-9-3

Power Cleans (115/75)

Wall Balls

6-25-16

WOD: Rankel

20min AMRAP

6 deadlifts (225/125)

7 Burpee Pull ups

10 Kettle Bell Swings 55/35

200m run

6-24-16

Skill: Timed Mile

100-200-300-400-300-200-100m

w/1 Minute Rest

 

WOD:

4 Rounds for time

15 Goblet Squats

10 Box Jumps Overs

1 Legless Rope Climb

6-23-16

Strength:

 

WOD:

2 Minute AMRAP

Burpees

Rest 2 Minutes

 

7 Min AMRAP

7 Ab Mat Sit Ups

7 Squat Cleans (135/95)

7 Hand Release

 

2 Minute Rest

2 Minute AMRAP

Burpees

6-22-16

Strength: Push Press + Plank

WOD: For Time

550m Run

25 Toes to Bar

50 Pull Ups

150 Double Unders

 

 

Strength: Clean Complex

WOD: 10 Min AMRAP

100m Walking Lunge

Ascending Ladder

2 Deadlifts

2 Lateral Hops

4 Deadlifts

4 Lateral Hops

6 Deadlifts

6 Lateral Hops

………