Month: June 2018

6/30/18

SATURDAY COMMUNITY WOD 40 min AMRAP 50 Burpees to a plate (45#) 100M Walking Lunge 800M Run

6/29/18

FRIDAY CROSSFIT Strength: Back Squat (deload week) Partner WOD: 25 min AMRAP 100M Runs 10 C2B Pull ups 25 Goblet Squats (53/35) *one partner works at a time Post: GHD Sit Ups 3×20 Boot Camp WOD #1 (10 min) 30 Bicycle Abs 30 MB Jacks Partner WOD: 25 min AMRAP 100M Runs 10 Ring Rows …
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6/26/18

TUESDAY CROSSFIT Strength: EMOM 5 min 3 Strict Pull Ups + 5 Dips WOD: 10-9-8-7-6-5-4-3-2-1 Snatches (95/65) Pull Ups Post: Legs over MB 4×20 Boot Camp Strength: EMOM 5 Min 5 Ring rows + 10 Box Dips WOD: 10-9-8-7-6-5-4-3-2-1 Burpees Air Squats Post: Legs over MB 4×20

6/28/18

THURSDAY CROSSFIT Strength: Squat Clean Technique (12 minutes) Chipper WOD: 800M Run 100 Sit Ups 80 pistols 60 KBS (53/35) 40 Push ups 20 TTB Post: Supermans 3×30 Boot Camp Strength: A1:Chest Press 4×15 A2: KB Skull Crushers 4×15 Chipper WOD: 800M Run 100 Sit Ups 80 pistols 60 KBS 40 Push ups 20 V-ups …
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6/27/18

WEDNESDAY CROSSFIT Strength: Deadlift (deload) WOD: 6 Rounds for time 12 Deadlifts (225/155) 24 Double Unders Post: 3×50 Bicycle Abs Boot Camp Strength: A1:Single Leg Deadlifts 4×12 WOD: 6 Rounds for time 20 KB Deadlifts 72 Single Unders Post: 3×50 Bicycle Abs


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