120628

Snatch Pulls 5 x 2 (heavy) Met Con 30-20-10 400m run Lateral box jumps 20/24 Ball slams Ab mat sit ups

120627

Strength: 5 x 3 hang clean + 1 split jerk MetCon: 10 Power Cleans (155/105) 30 OHwalking lunges(total) 15 wall balls (20/14)

120626

Strength: 4 x 3 1 1/4 Front squat (heavier each rd) MetCon: 21-15-9-3 OHS 115/75, Adv: 135/95 T2B 200m run

120625

Strength: 5 x 3 deadlift, heavy but not maximal MetCon: 5 Rds 7 Deadlifts (@80%) 50 dubs/150 singles 20 KBS (35/55) 50 dubs/150 singles

120621

Seal WOD 1 mile Run 50/100 dead hang pullups 100/200 HR pushups 150/300 Jumping Squats 1 mile run Recruit/Veteran

120620

Strength: 5x3 clean complex (power clean, hang squat clean, front squat) MetCon: 15min amrap 12-deadlifts(135/95) 6-hang cleans(135/95) 3-push jerks(135/95) 1-burpee

120619

Strength: 20 min for 1RM Bench press & front squat MetCon: 5rds for time 400m run 1-rope climb 15-burpees, 1-rope climb

120618

Back squat- 1x8@75%,1x5@80%,1x5@85%, 1x3@90%,1x3@95% of 1RM Met con 12-G2OH(135/75), (185/95) 21-HSPU 9-G2OH 21-HSPU 6-G2OH 21-HSPU Rest 2mins 1 mile run

120616

Lucky 13 10 Rds 13 Squats 13 pushups 13 KBS 35/55 13 burpees 13 situps 13 jumping jacks 100m sprint 100m walking lunges

120613

4 x 3 Pause Front Squats 10,9,8,7...1...7,8,9,10 Front Squats (75% of Pause wt) Wall Balls (14/20) *After sets 9,6,3,3,6,9 complete 100m shuttle sprints

120612

4 x 3 Snatch Balance @ 70% of 1RM Snatch 4 Rds 400m Run or 50 Dubs 20 KBS 15 Burpees Core: 50 Flutterkicks 50 Leg Raises

120611

400m Run 4 Rds BB Complex 400m Run 3 Rds BB Complex 400m Run 2 Rds BB Complex 400m Run 1 Rd BB Complex BB Complex= 5 Deadlifts 115/75 5 Hang Cleans 5 Push Jerks

120608

Running Cindy 400m Run 5 Rds Cindy 400m Run 4 Rds Cindy 400m Run 3 Rds Cindy 400m Run 2 Rds Cindy 400m Run 1 Rd Cindy

120606

15 Mins to a Heavy (not maximal) Clean & JerkThe Medium Chief5 x 3 Min AMRAPS, 1 min rest between3 Power Cleans (155/105)6 HR Pushups9 Air Squats

120605

Back Squat: 5@60%, 3@70%, 2@80%, 2@90%, 1@95%, 1@100% MetCon: 15 Min AMRAP 5 HSPU 15 Squat Clean Thrusters (65/95) 30 Box jumps or 15 Min AMRAP 5 HSPU 15 Goblet Squats (35/55) 30 Mtn Climbers

120604

CrossFit Total 1RM Back Squat 1RM Shoulder Press 1RM Deadlift Take as log as necessary to warm up. Take 3 attempts on each lift. Lifts must be completed in order.

120602

Partner WOD 2 Rds 800m run (4 x 200m relay sprints) 200 dbl unders (100 ea) 1000m row (4 x 250m ea) 30 tire flips (15ea, partner jumps thru) 50 rope whips (25 ea)

120601

3 Rds 200m walking lunges 200m run 20 wall balls (14/20) 20 box jumps (20/24) 20 burpees

120531

4 x 2 Snatch Balance (increase weight each set)5 Rds for time7 pullups14 pistols (7 ea side)21 V ups

120530

10 min to a heavy(not max)  PowerClean & JerkEMOM for 5 min, 2 C&J@90%Then:10 min AMRAP:2 wall walks200m run15 push press (95/65)

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