MONDAY 20170731

WOD: 5 rounds of
10 Bench press @ 155/105#
20 T2B
30 Air squats

FRIDAY 20170728

WOD: 5 Rounds  of
5 L sit pull ups*
10 Box Jumps @ 24/20"
5 HSPUs
10 GHDs

*Try and do pull ups static and unbroken.

THURSDAY 20170727

WOD: CFT
500m Row
30 Push press @ 95/65#
500m Row
30 Push press/ jerks @ 115/85#
500m Row
30 Push jerks @ 145/115#

WEDNESDAY 20170726

STRENGTH: Front Squat 1-1-1-1-1
5 tries @ a 1 Rep Max

WOD: Complete for time
1 up to  10 Power Cleans @ 75% 1 rep max
30 Double unders

So, do 1 clean, 30 DU, 2 cleans, 30 DU , 3 cleans, 30 DU, etc. up to 10

TUESDAY 20170725

WOD: 30 min AMRAP
800m Run
10 Deadlifts @ 275/185#
50 ABmat Sit ups

MONDAY 20170724

WOD: 3 rounds of
15 Calorie row
12 Snatches @ 95/65#
9 Burpees

FRIDAY 20170721

WOD: 5 ROUNDS OF:
20 Wallball shots @ 20/14#
15 Slamball Burpees @ 30/15#
10 Pull ups

THURSDAY 20170720

WOD: TABATA (8min)
20 sec max reps 10 sec rest/ transition

Weighted squats 45/25# plate
Weighted push ups 45/25# plate

Try and stay consistent each round
10-15 squats, 7-10 push ups

WEDNESDAY 20170719

WOD: 3 rounds of
30 KB Swings @ 53/35#
20 Triple unders
400m Run

TUESDAY 20170718

STRENGTH: Push Jerks 1-1-1-1-1(5 tries for a 1 Rep max)
WOD: 10 min EMOTM
3 Push Jerks @ 75-85% of 1 Rep Max

MONDAY 20170717

SKILL: 1 minute max Double under
             1 min rest
             2 min max D.U.
             1 min rest
             3 min max D.U.
WOD: 6 ROUNDS FOR TIME
18 Calories on Assault bike
3 Power Cleans @ 185/115#

FRIDAY 20170714

WOD: MICHELLE

15 min AMRAP (3rd minimum)
10m  Waiters carry @ 44/26#
15 KB Abmat sit ups @ 44/26#
10m Farmers carry walking lunges @ 44/26#
15 KB Swings @ 44/26#
10 T2B
15 Cal on Ski Erg

THURSDAY 20170713

WOD: THROWBACK THURSDAY
CrossFit Open 17.4
Complete as many rounds and reps as possible in 13 minutes of:
55 deadlifts, 225/155 lb.
55 wall-ball shots, 20/14-lb. ball to 10/9-ft. target
55-calorie row
55 handstand push-ups

WEDNESDAY 20170712

WOD: 15 min AMRAP
5 Snatches @ 135/95#
10 Pull ups
15 Box Jumps @ 24/20"

TUESDAY 20170711

WOD: 6 ROUNDS OF
9 Squat thrusters @ 95/65#
6 Burpee Bar hops
300m run

MONDAY 20170710

WOD: 5 rounds of
20 Calories on Assault bike
15 C2B pull ups
10 Squat cleans @ 115/85#

FRIDAY 20170707

WOD: 5 ROUNDS OF
200m run
10 Front squats @ 135/95#
20 Calories on Ski Erg
10 Bench press @ 135/95#

THURSDAY 20170706

WOD: CFT
25 Pull ups
30 Push ups
35 SDHP @ 75/55#
40 Bar Facing Burpees
45 Thrusters @ 75/55#
50 Abmats
45 Thrusters
40 Bar Facing Burpees
35 SDHP
30 Push ups
25 Pull ups

WEDNESDAY 20170705

WOD: 12 min AMRAP
3 Deadlifts @ 225/135#
6 Overhead lunges @ 45/25# plate
9 Box Jumps @ 30/24"

TUESDAY 20170704

WOD: DOUBLE GRACE
 60 Clean and Jerks @ 135/95#

MONDAY 20170703

WOD: 12 min AMRAP
150m run
10 spiderman push up (l+r=1)
5 Single Arm KB Swings @ 53/35# (l+r=1)

FRIDAY 20170630

WOD: 20 min EOMOTM
200m Sprints

Every 2 min Sprint 200m, resting the remainder of time until the next 2 min.

THURSDAY 20170629

WOD: 4 RFT
25 Calories on the Assault bike
5 Push press @ 75% of 1 Rep max