Saturday, July 11, 2015- Workout

Warm-up

400m run

4 rounds

-8 lunges

-8 push-ups

-8 sit-ups

-8 pike jumps

Skill

AMRAP in 2 minutes of

Double unders

Conditioning

3 RFT:

25m broad jump

20 Kettlebell Swings

25m broad jump

20 unbroken squats

25m broad jump

20 alternating KB snatch

25m broad jump

20 burpees

Thursday, July 9, 2015-Workout

Warm-up

400m run

3 rounds:

-5 pull-ups

-10 lunges

-15 sit-ups

Skill

TABATA push-ups

Conditioning

5 RFT:

-200m Sandbag run

-5 SB get-ups

-10 SB sit-ups

-15 SB squats

Wednesday, July 8, 2015-Workout

Warm-Up:
- 50 Double Under attempts
- Joint Mobility
- 2 Rounds: 

-3 Turkish get-ups

-6 push-ups

-9 inchworm squats

Conditioning 1:
- 4 x 100m Sprint (50,75,90,100)

Strength:

- 1 Hang Squat Clean in 1st Minute (135/95)

- 2 HSC the 2nd Minute

...

- 9 HSC in minute 9 

- 10 HSC in minute 10

Conditioning 2:
- 2k Row

Post workout results to comments.

Monday, July 6, 2015- Workout

Warm-up

-400m run

2 rounds:

-10 dips

-10 lunges

-5 pull-ups

Strength

Deadlift 5-5-5+

Conditioning
4 Rounds, each in 3 minutes:
- 200m Run
- 10 Box Jumps (24/20)
- AMRAP Deadlifts (155/105)

(2 min rest between rounds)

Saturday, July 4, 2015-Workout

Warm-up

800m run

3 rounds

-5 pull-ups

-10 push-ups

-15 squats

Conditioning

5 Rounds for Time:

- 7 Pull-Ups

- 4 G2O

- 17 Lunges

- 76 Lateral Jumps over bar

Thursday, July 2, 2015-Workout

Warm-up

(With a Partner)
3 Rounds -
- 100m Run
- 30s Freestanding Handstand Hold
- 15 Leg Throws

- 50m Leap Frog

Strength:

EMOM for 10 minutes

Ascending burpees

Conditioning:

For Time -

- 800m Run

- 8 Barbell Complex (135/95)

- 600m Run

- 6 Barbell Complex

- 400m Run

- 4 Barbell Complex

- 200m Run

- 2 Barbell Complex

For the purpose of this workout a barbell complex will be:

- Deadlift

- Hang Power Clean

- Front Squat

- Push Press

- Back Squat

- BTN Push Press

Post workout results to comments. 

Wednesday, July 1, 2015- Workout

****Just a reminder that today is the start of a new quarter so payments are due****

Warm-up

1. 100m x 5

Trying to stop at 100m

1 burpee for each m you are under

1 pull-up for each m you are over

2. 3 Rounds:

-6 dips

-12 mountain climbers

Conditioning 1

Crossfit's Grace

For Time:

30 Clean and Jerks (135/95)

Rest 3 minutes

Conditioning 2

Crossfit's Annie

For Time:

50-40-30-20-10 reps of

-double unders

-sit-ups