Monday, July 18, 2016-Workout

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

Thursday, July 14, 2016-Workout

Warm-up

50 double under attempts 

4 rounds:

-5 push-ups

-10 shoulder touches

-10 mountain climbers

-5 PVC pass throughs

Strength

EMOM for 8 minutes

-5 Power Cleans (increase weight as needed)

Conditioning

10 minute AMRAP of:

-5 burpees

-10 KB SDHP

-15 KBS

Wednesday, July 13, 2016-Workout

Warm-Up:
3 Rounds -
- 200m Run
- 5 Strict Pull-Ups 
- 1 Minute Deep Squat (use pole for balance)

Conditioning:

10 Rounds -

- 100m Sprint

- 10 Push-Ups

- 10 Box Jumps (30/24)

Monday, June 11, 2016-Workout

Warm-up

400m run

50m burpee broad jump 

Max time plank hold

50m burpee broad jump

50 Double unders or attempts

Conditioning

Baseline

For Time:

-500m row

-40 squats

-30 sit-ups

-20 push-ups

-10 pull-ups

Rest 5 min

AMRAP in 5 min:

-20 Double Unders

-10 KBS

Thursday, July 7, 2016-Workout

Warm-Up:
- 2000m Partner Row

(While one person is rowing their partner must hold a bumper plate overhead without resting it on their body)

Conditioning:
For Time -

- Run 1 Mile

- 15 Squat Cleans (155/105)

- Run 800m

- 15 Squat Cleans (155/105)

- Run 1 Mile

Wednesday, July 6. 2016-Workout

Warm-up

300m run

3 rounds:

-5 pull-ups

-10 push-ups

-15 squats

Conditioning

“7/4/1776”

7 Rounds of:

4 Power Cleans (225/155)

17 Push-ups

then immediately after the 7 rounds do,

76 Wall Balls

WORKOUT CANCELLED JULY 4th

See you Wednesday and enjoy this time with your family!!!