Month: July 2018

8/1/18

WEDNESDAY CROSSFIT Strength: Strict Press 1RM test WOD: 18 min AMRAP 800M Run 20 TTB 20 Pistols Post: KB Side Bends 3×15 each side Boot Camp WOD #1 (12min AMRAP) 100M Farmers Carry 25 Slam Balls 20 Side to Side Lunges WOD: 18 min AMRAP 800M Run 20 Hanging knee raises 20 Pistols Post: KB …
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7/31/18

TUESDAY CROSSFIT Strength: A1:Banded Triceps 4×25 A2:Banded Good Mornings 4×25 WOD:EMOM 30 min Min 1:3 Strict Pull Ups + 5 Dips or 3 Muscle Ups Min 2: 20 KBS (53/35) Min 3:ME Wall Balls (20/14) Score is total Wall Balls RX-must complete all rounds and the work Post: Heel Touches 3×50 Boot Camp Strength: A1:Banded …
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7/30/18

MONDAY CROSSFIT Strength: Back Squat 1RM test WOD for time: 21-15-9 Shoulder to OH (135/95) Bar Facing Burpees Post: 3×45 Second Side Planks Boot Camp WOD #1 (15 min AMRAP) 200M Run 50 MB Side to Side 25 Weighted Box Squats WOD for time: 21-15-9 KB Shoulder to OH Burpees Post: 3×45 Second Side Planks

7/28/18

Saturday Community WOD! *Run club at 8am! 40 min cap 10-9-8-7-6-5-4-3-2-1 KB Thruster each arm (53/35) *between rounds 600m Run

7/26/18

THURSDAY CROSSFIT Strength: EMOM 10 min 2 Power Cleans + 2 Hang Power Cleans WOD for time: 100 Double Unders 20 HSPU 75 Double Unders 15 HSPU 50 Double Unders 10 HSPU 25 Double Unders 5 HSPU Post: Planks 3x1min Boot Camp Strength: EMOM 10 min 10 Air Squats +20 Mtn Climbers WOD for time: …
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