Tuesday, June 30, 2015

July 1

Strength
A1. 4 x 10 Sit  Up
A2. 4 x 10 Shoot Through

MetCon
3 Sets of 5:00 AMRAP
\5 Box Jump
7 Burpee
10 Wall Ball
90s Rest Between AMRAPs

Monday, June 29, 2015

June 30

Skill Work
Pistols

MetCon
"Death By KB Swing"

Cash Out
Tabata Squat

Sunday, June 28, 2015

June 29

Congrats to Coach Michael for Qualifying for Nationals this past weekend by hitting a 3kg PR on his Clean and Jerk!!

Strength
5 x 1 Back Squat @ 90% of 1RM

MetCon
"Grace-ish"
5:00 AMRAP
Clean & Jerk
(135/95)

Thursday, June 25, 2015

June 26

A. 4 x 2 Back Squat
B. 3 x 2 Deadlift
C. 3 x 2:00 Double Under (:30 Rest)

Wednesday, June 24, 2015

June 25

MetCon
3 Sets of:
2:00 Burpee
2:00 Rest

Full Recovery

5 Rounds of:
3 Rope Climb
10 T2B
15 Box Jump

Tuesday, June 23, 2015

June 24

Strength
3 x 10 Wt/Strict Pull Up

MetCon
1 To 10 To 1
OHS (75/45)
Push Up

Monday, June 22, 2015

June 23

Strength
4 x 4 Back Squat
(10-15lbs Up from previous 5x4)

MetCon
"SQT"
3 Rounds of:
10 Ground to Overhead (95/65)
200m Shuttle Run

Cash Out
3 x ME Plank

Sunday, June 21, 2015

June 22

Strength
5 x 1 Power Snatch + 2 OHS

MetCon
6:00 AMRAP
8 Pull Up
12 SDHP (95#/65#)

2:00 Rest

4:00 AMRAP
10 Burpee
25 Double Under

Friday, June 19, 2015

June 19

EST Social Gathering Tonight! WOD at 6pm and Drinks will follow!!

A. 4 x 2 Clean
B. 3 x 5 Press
C1. 3 x 15 GHD Sit Up
C2. 3 x :45 Plank

Thursday, June 18, 2015

June 18

Strength
3 x ME Heavy KB Swing

MetCon
"Annie"
50-40-30-20-10
Double Under
Sit Up

Cash Out
500m Row

Tuesday, June 16, 2015

June 17

Strength
4 x 10 Strict Pull Up
(Scale with 4 x 6 Partner Pull up or 3-5sec Negatives)

MetCon
4 Rounds of:
5 Power Clean
10 Push Press
15 Deadlift
(135/95)


June 16

Strength
3 x 3 Back Squat

MetCon
3 Rounds of:
400m Run
25 Wall Ball
15 KB Swing
7 T2B

Sunday, June 14, 2015

June 15

Strength
3 x 4 Deadlift
(go up from previous 3 x 6)
*Hint...hint...we will soon be doing a CrossFit Total

MetCon
18:00 AMRAP (Cap)
50 Pistol
40 Burpee
30 Box Jump
20 DB Snatch (55/35)
10 Front Squat (155/105)

Thursday, June 11, 2015

June 12

4 x 1 Hip Snatch
4 x 2 Jerk
3 x 3 Front Squat

June 11

Strength
3 x 5 Back Squat
(Heavier than last 5 x 5)

MetCon
20:00 AMRAP
8 Hang Snatch (95/65)
16 Push Up
25 Wall Ball

Tuesday, June 9, 2015

June 10

Strength
3 x 6 Deadlift
(No Max!)

MetCon
10 x 100m Sprint
90s Rest

Cash Out
Tabata Squat

Monday, June 8, 2015

June 9

Strength
5 x 1 Back Squat
(No Max - 90-95%)

MetCon
10-9-8-7-6-5-4-3-2-1
KB Swing (1.5/1)
Lunge
Plate Sit Up (45/25)

Sunday, June 7, 2015

June 8

Strength
A1. 3 x 10 Hip Ext.
A2. 3 x 30s L-Hang

MetCon
*Sub 6:00 Fran
21-15-9
Thruster (95/65)
Pull Up

*Must Scale to finish under 6min

Thursday, June 4, 2015

June 5

A. 10:00 HSPU Work
B. 5 x 1 Hip Clean + 1 Hang Clean AHAP
C. 3 Sets of:
5 High Box Jump
10-15 Heavy KB Swing
20 Wall Ball

June 4

Strength
5 x 2 Back Squat

MetCon
EMOM for 12:00
Even: 10 Sit Up / 10 Grasshopper
Odd: 30s Plank Hold

Cash Out
3:00 Max Double Under

Tuesday, June 2, 2015

June 3

A. 10:00 Heavy Pull Up Work
(Work Volume or Weight. Athletes Choice)
B1. 3 x 5 Overhead Squat
B2. 3 x 5 Press
C1. 3 x 8 DB Row
C2. 3 x 10 Clapping Push Up

Monday, June 1, 2015

June 2

Strength
5 x 3 Back Squat

MetCon
4 Rounds of:
500m Row or 400m Run
Rest 90s
2:00 Max Rep Burpee
Rest 90s