Thursday, June 29, 2017

For time: 75 Dubs/150 singles 35 Russian KBS (55/70) 50 Dubs/100 singles 25 Russian KBS  25 Dubs/75 singles 15 Russian KBS   —Rest 3 minutes, Then: 3RFT 20 burpees 20 Alt Lunges 

Wednesday, June 28, 2017

For time: 200m run 60 WallBalls (14/20) 200m run 40 Pull-ups 200m run 20 Back Squats (75/115) 200m run . Finisher: 3 Rds Not for time 10 Barbell Rollouts 10 GH Raise 10 DB Floor Press

Oly June 26-30

Mon- 1) Hip Sn+ Sn+OHS 4×1/bar,40,50,60 2) 3 Pos Snatch*bottom up E2MOM12 6×3/ 75 3)FS 3×10/55% -------- Wed  1)Hng Cln+FS+squat jerk 4×1/bar,40,50,60 2) 2 Cln+1jerk=1 E2MOM12 6×1/70-75% 3) BS 3×10/65-70% -------- Fri 1) Rack jerk 6×2/50,60,65,70,70,70 2) Sn Pull 5×3/75% of Sn 3) OHS 5×5/75% of Sn

Friday, June 23, 2017

For time:  20-18-16-14-12-10-8-6-4-2 Alt DB Snatch (20-35/35-55) HR push-ups  50m swim/200m run Oly 6pm  AMRAP 20 Up Ladder of: Single Arm DB Snatch (R + L=2) T2B Single Arm DB Row (R + L=2) 200m run . * 2 Sn + 2T2B + 2DB Row + Run 4 Sn + 4T2B + 4DB Row+ Run... Continue Reading →

Thursday, June 22, 2017

EMOM 10 min Even: 10 Thrusters (55/75) Odd: 9/12 Cal rower .  8 min Amrap 12 KBS (35/55) 12 Box Jumps (20/24) . Rest 3 mins . 8 min Amrap 12 T2B 12 Push Press (65/95)

Wednesday, June 21, 2017

OHS (20 min) 5 x 3, work up to a heavy triple, not max . 100 Dubs/ 1/2 dub attempts or 2xsingles 10 Hang Power Cleans (95/135) 20 AbMat Situps 80 Dubs 8 HPC  20 AbMat Situps  60 Dubs 6 HPC  20 AbMat Situps  40 Dubs 4 HPC  20 AbMat Situps  20 Dubs 2 HPC... Continue Reading →

Tuesday, June 20, 2017

 Teams of 2 for time: 100 Cal Row 50 RDL (95/135) 50 Burpees Over Bar 80 Cal Row 40 WallBalls (14/20) 40 Burpees Over Bar 60 Cal Row 30 RDL  30 Burpees Over Bar 40 Cal Row 20 WallBalls 20 Burpees Over Bar 20 Cal Row 10 RDL 10 Burpees Over Bar

Monday, June 19, 2017

A) EMOM7 3 position snatch (up to no more than 75%) (hi to low) Mid thigh Above knee Floor *Keep it light and fast with good mechanics. . B) Amrap 20 400m 5 C2B 10 HSPU 15 FS (65/95) 20 KBS (35/55) . Endurance: 40-30-20-10 HR push-ups  Air Squats  KBS The faces of "Rowling"!!!  ----------------------... Continue Reading →

Friday, June 16, 2017

24-20-16-12-8 OHL (25/45) (r+l=1) Plate G2O (25/45) V-ups 100m swim/400m run Oly 6pm  1) Snatch 2 x3@ 75%  2 x 2@ 80%  2 x 2@ 85%  3 x 2@  90%  2) sn bal 2 x 3@ 80%  2 x 2@ 85% 2x2@ 90%  3) back sqt 4 x 3@ 90% 4) Clean Pulls 4 x... Continue Reading →

Wednesday, June 14, 2017

For time:  100 Dubs Buy in: . 4 Rounds 20 KBS (35/55) 20 HR Push-Ups (no Kipping) 20 Box Jumps (20/24) 200m row  . 100 Dubs Buy Out Oly 7pm 1) snatch 1x2@ 75%  1x2@ 80%  2 x1@ 85% 2x1@ 90%  3x1@  95%  2) cln&jrk 1x2@ 75%  1x2@  80%  2x1@  85%   2x1@ 90%  3x1@  95%... Continue Reading →

Tuesday, June 13, 2017

Split Jerk (from rack) 15 min 5 x 2 @ 70-80% .  For time: 10,9,8,7,6,5,4,3,2,1 Deadlift (155/225) HSPU Pull-ups  .  Fitness: 10,9,8,7,6,5,4,3,2,1 Single leg DB Deadlift (25/45) HSPU (Push-ups) Pull-ups (Ring rows)

Monday, June 12, 2017

Clean + Front Squat (6 sets of 4) Take 70% of your current 1RM and complete a set every 1:30 2x1+3 2x2+2 2x3+1 2x4+0 2 sets of 1 squat clean + 3 front squats 2 sets of 2 squat clean + 2 front squats  1 set of 3 squat clean + 1 front squats  1 set... Continue Reading →

Friday, June 9, 2017

For time:  -200m swim/400m run 2 rds 10 Goblet Squat (35/55) 10 HR Push-ups -300m swim/800m run 2 rds 20 Goblet Squat 20 HR Push-ups -200m swim/400m run 2 rds 10 Goblet Squat 10 HR Push-ups  Watch WDSU Ch 6 Friday morning 6:30-7:00am for the story about Annalise to air!!!  -------- Oly 6pm 1) Power... Continue Reading →

Thursday, June 8, 2017

Deadlift  20 min to find 1RM .  AMRAP 5: 15 WallBalls (14/20) 15 AbMat sit ups Rest 2:00 AMRAP 5: 15 Burpees 15 KBS (35/55) Rest 2:00 AMRAP 5: 15 SDLHP (55/75) 15 OHS  * record score for each amrap separately

Wednesday, June 7, 2017

2 Rds: 200m run 80 walking lunges -total 200m run 25m sled pull forward (90/135) 25m sled pull backward 200m run 80 jumping squats 200m run Forged Steele CrossFit teaching some basic movements to the Fit as a Firefighter Camp kids.  ------------------ Oly 7pm 1) Clean & Jerk 3 x 2@ 80%  3 x 2@... Continue Reading →

Tuesday, June 6, 2017

Strict Press 20 min to find 1RM . For Time: 10-9-8-7-6-5-4-3-2-1 Thrusters (65/95) 30 Dubs after each round of Thrusters . Endurance/Fitness Option: 10-9-8-7-6-5-4-3-2-1 DB/KB Thrusters (15/25) 20 Mtn Climbers after each rd of thrusters (R+L=1)

Monday, June 5, 2017

Front Squat 20 min to find 1 RM – work in singles or doubles to 85%, then singles to 100+%  .  20 min amrap 10 Snatches (55/75) 10 Alt Pistols 10 Burpees   8am class together for PJ's last wod. Going to miss you!! Best of luck in Florida!  ------------ Oly 7pm  1) Snatch 3 x... Continue Reading →

Friday, June 2, 2017

6 RFT  20 KBS (20/35) 10 KB OHS left (20/35) 100m swim/400m run 10 KB OHS right (20/35) 10 V-ups  ------------- Oly 6pm  1) snatch 3x 2  @ 75% 2x 2   @ 80%  2x 2  @ 85%   3 x 1 @90%   2)  cln&jrk 3 x 1 @ 75%  2 x 2  @80%   3... Continue Reading →

Thursday, June 1, 2017

Deadlift– take no more than 20 minutes to warm up to 85% of your 2RM and do:4 x 2  .  4 RFT  400m run 30 wallball (14/20) 20 Alt Frt rack lunges (65/95) 10 pull-ups 

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