7.2.15

Strength
Front squat
5-3-1-3-3-3
*Last 3 sets @ 85% of 1RM

E3MOM (12 minutes)
400m run
15 Thrusters (95/65)
*Scaled perform as 12 minute AMRAP

7.1.15

Strength
Clean pulls (12″ blocks or 2- 45# plates stacked)
5-5-3-3-3
*Build up to 3 heavy sets of 3.
*Increase weight generously each set.
*Record your results in Sugar WOD app!!

WOD
10 minute AMRAP
3 power snatch (75/55)
3 knees to elbows
6 power snatch
6 knees to elbows
9 power snatch
9 knees to elbows
*Continue reps scheme until the time cap
*Record your results in Sugar WOD app!!

6.30.15

Crossfit Benchmark WOD- “Cindy”
20 minute AMRAP
5 pull ups
10 push ups
15 squats

*Record your results in Sugar WOD app!!

Tabata
2 rounds
Bicep curls
Sit ups
*alternate movements

6.29.15

Deadlift (20 min cap)
Find 1 RM
Then
5x Max Reps @ 85% of 1RM

*Record your results in Sugar WOD app!!

WOD
13 minute AMRAP
30 walking lunges
20 strict press (95/65)
10 dips

*Record your results in Sugar WOD app!!

6.28.15

WOD

Tabata Oly
8 rounds
Snatch balance (Rx+75/55)(Rx45/35)
Hang Power snatch
Hang squat snatch

Rest 4 minutes

Tabata Gymnasty
8 rounds
Hollow rock
Ring push up/deficit push up
Back ext/Good mornings (45/35)

Rest 4 minutes

Tabata Metabolic Conditioning
8 rounds
50 foot sprint repeats
50 foot sprint repeats backwards
Burpee broad jumps

6.27.15

Team WOD

400m Farmer carry buy in (50/30)

150 kb swings (1.5/1 pood)
100 pull ups
50 Bench press (155/105)
100 sit ups w/med ball on chest (20/12#)
150 waking lunges

400m Farmer carry buy out (50/30)

*Work in teams of 2 or 3.
**Divide work load as needed.
***Only 1 person working at a time.

6.26.15

Strength
Back Squat
Warm it up!
Find your 1 RM for today & then perform:
5 x max reps @ 85% 1RM

WOD
“Nasty Girls”
3 RFT (15 min cap)
50 squats
7 muscle ups
10 Hang Power Cleans (135/95)

6.25.15

WOD
*athletes use only one bar
15 clean and jerks (135/95)
30 box jumps (30/24)
45 double unders
15 push press (135/95)
30 burpees
45 double unders / 90 singles
15 sumo deadlift high pull (135/95)
30 cal row
45 double unders
15 front rack lunges (each leg) (135/95)
30 pistol squats (alt.)
45 double unders

6.24.15

WOD
9 minute AMRAP
9 HRPU
6 Deadlifts (275/205)
3-15 foot rope climbs/9 ring rows

WOD
“Amp’d Up Annie”
50-40-30-20-10
Double unders
25-20-15-10-5
Toes to bar/knees to elbows

6.23.15

Wod
Naughty Nancy”
4 rounds for time
600m run
25 overhead squats (135/95)