Monthly Archives: June 2015

6/30/15

 

Strength

Complex

Power snatch + hang power snatch + OHS

 

Skills

muscle ups

wall walks

 

WOD (AMRAP)

3 rounds

5 minute AMRAP

5 Power snatch

5 toes 2 bar

-rest 1 minute-

 

6/29/15

 

Gymnastics

 

WOD (for time)

4 rounds

500m row

15 push press

 

6/27/15

 

Team WOD (AMRAP)

show up if you dare!

 

6/26/15

 

WOD (for time) (inspired by crossfit.com)

25 walking lunges

20 chest 2 bar

25 box jumps

20 double-unders

25 ring dips

20 toes 2 bar

25 kettlebell swings

20 sit-ups

25 hang squat cleans

20 back extensions

25 wall-balls

3 rope climbs

 

6/25/15

 

Strength

Thrusters

 

Skills (3 Rounds)

Handstand push-ups

Chin ups

 

WOD (for time)

3 rounds

calorie row

Thrusters

 

6/24/15

 

Gymnastics

 

Strength

Deadlift

 

WOD (15 minute AMRAP)

9 deadlifts (105/155)

12 pushups

15 box jumps (20/24)

 

6/23/15

 

Strength

EMOM

strict press

 

Skill work

Muscle ups

toes 2 bar

 

WOD (for time)

4 rounds

6 kettle bell thrusters

8 front squats

10 pull ups

 

6/22/15

 

Gymnastics session

 

Strength/skill

power clean

 

WOD (Alt EMOM)

Power cleans + burpees

Kettle bell swings

 

6/20/15

Teams of 3

Surprise Cash In

AMRAP 7 of Strict Press

50 Reps (75/95)

50 Reps (80/115)

Max Reps (95/135)

-3 Minute Rest

AMRAP 7 Back Squat (From a rack)

50 Reps (95/65)

50 Reps (115/80)

Max Reps (135/95)

-3 Minute Rest-

AMRAP 7 Hang Power Clean

50 Reps (135/95)

50 Reps (155/105)

Max Reps (185/135)

-3 Minute Rest-

AMRAP 7 Deadlift

50 Reps (185/135)

50 Reps (225/155)

Max Reps (275/185)

 

Surprise Cash Out

 

* Share all work evenly

* Only one person works at a time

* Scale as necessary

 

6/19/15

 

Gymnastics session

 

Strength

Overhead squats

 

WOD (for time)

50 Kettlebell swings

40 overhead squats

30 Box Jumps

20 Jump lunges

10 Toes 2 bar