Archive for July 2018 | Monthly archive page

7.31.18

Warm up: 3 x 20 RBM :20 Hang From PU Bar 15 OH Squat PVC SWOD:  EMOM 9 min- 3,3,3,2,2,2,1,1,1 Power Snatch WOD: For time: 12 SHSPU deficit 4"/2" 15 Back Squats 185/135 20 Burpees 9 SHSPU deficit 4"/2" 18 Front Squats 165/115 20 Burpees 6 SHSPU deficit 4"/2" 21 OH Squats 135/95 20 Burpees Cool Down: […]

7.30.18

Warm up: 3x each: 1 Round Cindy while partner holds plank 2018 CrossFit Games Week "Triple G Chipper" 100 Pull ups 80 Sit ups w/ ball 14/10 60 Pistols 40 Cal Row 20 DB Push Press 70/50 25 min Cap Cool Down: 400m Run

7.30.18

Warm up: 3x each: 1 Round Cindy while partner holds plank 2018 CrossFit Games Week "Triple G Chipper" 100 Pull ups 80 Sit ups w/ ball 14/10 60 Pistols 40 Cal Row 20 DB Push Press 70/50 25 min Cap Cool Down: 400m Run

7.27.18

"Monti" 5 Rounds for Time: 50 Step ups w/ Barbell 45/35 20/15inch box 15 Cleans 135/95 50 Step ups w/ Barbell 45/35 20/15inch box 10 Snatches 135/95 Cool Down: 50 Sit ups + Stretching!!!  

7.26.18

swod: 9 min emom -5 deadlifts @70% wod: for time  15 hspu 20 yrd lunge 50/35 30 t2b  20 yrd lunge  45 wall balls 30/14 20 yrd lunge  30 t2b  20 yrd lunge  15 hspu    cool down: 3x 30 speed skaters, 30 sec plank

7.25.18

Warm up: 3 Rounds 15 Sec hang 10 yd Duck walk 10 OH Squats 10 yd Inch Worm WOD: 21-18-15-12-9-6-3 Squat Snatch 95/65 C2B Pull ups ***Do 40 Double unders inbetween each set. (where dashes are)

7.24.18

for time: row 2k wod: every 2 min for 16 min 10 bar facing burpees then… 4 deadlifts  4 hang cleans  4 front squats  4 s2oh  cool down: 4x 20 russian twists  20 flutter kicks (2 count) 

7.23.18

Warm Up:  W/Partner   3 Sets A.  AD 15/12 Cal B.  Hold Wall Sit Skill Work:  Muscle Ups WOD:  3 Rounds Run 400m 18, 12, 6 Muscle Ups Cool Down:  3 Sets 25 Sit Ups :30 Sec Plank Hold    

7.23.18

Warm Up:  W/Partner   3 Sets A.  AD 15/12 Cal B.  Hold Wall Sit Skill Work:  Muscle Ups WOD:  3 Rounds Run 400m 18, 12, 6 Muscle Ups Cool Down:  3 Sets 25 Sit Ups :30 Sec Plank Hold    

7.20.18

Happy Birthday Lisa! For Time: 7 Manmakers 50/35 200m Run 40 Wall Balls 7 Manmakers 50/35 200m Run 40 T2B 7 Manmakers 50/35 200m Run 40 KB Swings 24/16 7 Manmakers 50/35 200m Run 40 Sit ups (feet anchored on DB's) 7 Manmakers 50/35 200m Run 40 Front Squats (w/ DB's) 35 Min Cap