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Monday, June 12, 2017
170612: Back Squat: 15 minutes to find a 5 rep max –then– “Open Water” AMRAP 13: 55/40 Calorie Row 55 Thrusters (95/65) 55 Pull-ups 55 HSPU *scale so that you will get to the round of HSPU or...
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Tuesday, June 13, 2017
170613: “Grace” –immediately into– “Surfer on Acid” 3 Rounds: 400 Meter Run 21 Burpees NOTE: Score as two separate workouts. Put total time in notes –then– Optional finisher: 3×10 Dumbell strict press...
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Wednesday, June 14, 2017
170614: “Fight Gone Bad” 3 Rounds: 1:00 at each station: Wallballs (20/14#) Sumo Deadlift (75/55#) Box Jumps (20″) Push Press (75/55) Row for Calories Rest –then– core — 630 Yoga with Bee
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Thursday, June 15, 2017
170615: 3 position clean E:90 for 6 sets –then– “Clean Slate” 5 Rounds: 9 Power Cleans (135/95) 15 Push-ups 21 Air Squats 200m Run — No 630 Skills until June 20th
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Friday, June 16, 2017
170616: “Maya” AMRAP 17: 20 Calorie Row or Bike 17 Power Snatches (75/55) 20 Box Jumps (24/20″) 17 Wallballs (20/14) –then– core
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Saturday, June 17, 2017
170617: “Benchwarmers” Teams of 3: 3 Rounds: 100 Calorie Row 50 Bench Press (135/95) 400m Team Run
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Sunday, June 18, 2017
170618: “Goat Day” 20 Minute EMOM: Odd Minutes – Goat #1 Even Minutes – Goat #2 “Goat” – CrossFit slang for a movement we have difficulty with. Examples: Double unders, Ring Dips, Overhead Squats,...
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Monday, June 19, 2017
170619: Romanian Deadlift 4 x 8 –then– “Big Clean Complex” 6 Sets of the Following Complex: High Hang Squat Clean + Hang Squat Clean + Squat Clean + Push Press High Hang Squat Clean + Hang Squat Clean...
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Tuesday, June 20, 2017
170620: “Lead Foot” AMRAP 4: 27 Calorie Row 27 Burpees 27 CTB Pull-ups Rest 4:00 AMRAP 4: 21 Calorie Row 21 Burpees 21 Toes-to-Bar Rest 4:00 AMRAP 4: 15 Calorie Row 15 Burpees 15 Pull-ups –then–...
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Wednesday, June 21, 2017
170621: “Spring Swing” 21 Thrusters (95/65) 21 Kettlebell Swings (70/53) 400m Run 15 Thrusters (95/65) 15 Kettlebell Swings (70/53) 400m Run 9 Thrusters (95/65) 9 Kettlebell Swings (70/53) 400m Run...
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Thursday, June 22, 2017
170622: 15-18 minutes: Weighted Step up 3×12 per leg NOTE: All sets should have weight. Do warm up sets. Aim for 115/75 –then– “Dip Stick” AMRAP 15: 15 Box Jump Overs (24/20″) 12 Ring Dips 9 Power...
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Friday, June 23, 2017
170623: 3 Rounds: 200m Farmers Carry 70/55 35 Calorie Row or Bike 25 Burpees 75 Double-unders *Rest 5:00 between rounds –then– core
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Saturday, June 24, 2017
170624: Team “DT” Teams of two 10 Rounds: 12 Deadlifts (155/105#) 9 Hang Power Cleans (155/105#) 6 Push Jerks (155/105#) *One athlete completes one round and switch
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Sunday, June 25, 2017
170625: 10 Minutes: Handstand walk & Cartwheel practice –or-Max Distance Handstand Walk –then– “Dreamboat” 21-18-15-12-9-6-3 Calorie Row Strict Press (75/55)
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Monday, June 26, 2017
170626: 10 minutes of Overhead squat practice and mobility –then– “Nancy” 5 Rounds: 400m Run 15 Overhead Squats (95/65) –then– core
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Tuesday, June 27, 2017
170627: “Bumper Boats” 3 Rounds: 500m Row 25 Sit-ups 20 DB Push Presses (35s/20s) 15 Deadlifts (205/145) –then– 3×25 Banded low rows 3×12 Single leg KBRDL (per leg) — 630 Skills: Split Jerk Footwork...
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Wednesday, June 28, 2017
170628: “Make It Rain” 21 – 15 – 9 Bike for Calories Kettlebell Swings (53/35) 21 – 15 – 9: Row for Calories Burpees 21 – 15 – 9: Medball Squat Cleans (20/14) 200 Meter Run –then– core — 630 Yoga with...
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Thursday, June 29, 2017
170629: Reverse Lunge: 3×15 per leg Back rack –then– AMRAP 4: 18 Power Clean (115/75) 18 Burpee Pull-ups Max Calorie Row Rest 4:00 AMRAP 4: 15 Power Clean (135/95) 15 Burpee Pull-ups Max Calorie Row...
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Friday, June 30, 2017
170630: “Heartbreak Kid” 3 Rounds: 10 Front Squats (185/135) 20 Chest-to-Bar Pull-ups 50 Double-unders –then– core
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Saturday, July 1, 2017
170701: 2 Rounds: 400m Run 26 Hand Release Push-ups 400m Run 26 Slam Balls (30/20) 400m Run 26 Sit-Ups 400m Run 26 Deadlifts (75/55#) 400m Run 26 Air Squats 400m Run 26 Box Jumps (24/20″) NOTE: Scale...
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