Tuesday, June 30, 2015
Wednesday, 1 July
SKILL:
1RM Jerk
WOD:
100 Box Jumps (20/24")
250 Double Under
800m Run
EMOM, complete 3 Burpees
ACCESSORY WORK:
Squat Snatch
5 - 5 - 3 - 3 - 2 - 2 - 1
Tuesday, 30 June
WOD:
4 Rounds:
10 L-Hang Pull-ups
20 Push-ups
10 Hang Power Clean (95/135#)
10 Front Rack Lunge (in place)
ACCESSORY WORK:
Weighted pistols
Work to a heavy single per leg, then drop weight and complete 20 weighted pistols per leg
Sunday, June 28, 2015
Monday, 29 June
SKILL:
1RM Squat Clean
WOD:
With a partner:
Partner 1 complete 200m run while Partner 2 completes AMRAP Wall Ball (14/20# to 10' target)
Switch
Partner 1 complete 200m run while Partner 2 completes AMRAP Slam Ball (20/30#)
Switch
Continue switching for 12 minutes. Score is total reps.
ACCESSORY WORK:
Deadlift
Work to a heavy double
Then 5 x 3 @ 65%
Friday, June 26, 2015
Saturday, 27 June
"Holbrook"
10 rds:
5 Thrusters (75/115#)
10 Pull-ups
100m Sprint
Rest 1 min
U.S. Army Captain Jason Holbrook, 28, of Burnet, TX, assigned to 1st Battalion, 3rd Special Forces Group (Airborne), based out of Fort Bragg, NC, was killed on July 29th, 2010 in Tsagay, Afghanistan, when insurgents attacked his vehicle with an improvised explosive device. He is survived by his wife Heather Holbrook and his parents Joan and James Holbrook.
posted on crossfit.com 27 January, 2011
Last completed 21 June, 2014
Wednesday, June 24, 2015
Thursday, 25 June
WOD:
3 rounds:
15 Power Clean (95/135#)
10 Jerk
5 OHS
ACCESSORY WORK:
250m Row
1 minute front plank
250m Row
1 minute right plank
250m Row
1 minute left plank
Tuesday, June 23, 2015
Wednesday, 24 June
WOD:
70 Sit-ups
60 Push-ups
50 Air Squats
40 Pull-ups
30 Power Snatch (45/65#)
20 KBS (1.5/2 pd)
10 Ring Dips
ACCESSORY WORK:
3 rounds:
AMRAP BW Bench Press
10/arm DB Snatch
Monday, June 22, 2015
Sunday, June 21, 2015
Monday, 22 June
SKILL:
Squat Clean
5 - 5 - 3 - 3 - 1
WOD:
15 minute AMRAP:
10 Wall Balls (14/20# to 10')
8 Pistols
6 Burpees
30 DU
ACCESSORY WORK:
OHS
5 x 3
Friday, June 19, 2015
Wednesday, June 17, 2015
Thursday, 18 June
WOD:
5 rounds of:
Row 25 calories
16 CTB Pull-ups
9 Strict HSPU
ACCESSORY WORK:
DB Squat Snatch
3 x 10 each arm
Increase weight
Tuesday, June 16, 2015
Wednesday, 17 June
WOD:
10 rounds:
200m Run
5 Burpee Pull-up
10 Wall Ball (14/20# to 10' line)
ACCESSORY WORK:
Jerk
5 x 2
Monday, June 15, 2015
Tuesday, 16 June
WOD:
"Grace"
30 Clean and Jerk (95/135#)
SKILL:
After "Grace," complete 50 TGU (25/35#)
STRENGTH:
Back Squat
Work to 3RM
Sunday, June 14, 2015
Friday, June 12, 2015
Saturday, 13 June
WOD:
"Tommy V"
21 Thrusters (75/115#)
12 Rope Climbs
15 Thrusters
9 Rope Climbs
9 Thrusters
6 Rope Climbs
Wednesday, June 10, 2015
Thursday, 11 June
WOD:
"Lynne"
5 rounds for total reps:
Max BW Bench Press
Max Pull-ups
(40 minute total time cap)
ACCESSORY WORK:
Back Squat
3 EMOM for 7 minutes
Tuesday, June 9, 2015
Wednesday, 10 June
SKILL:
3 rounds with a partner:
10 Clean and Jerk (105/155#)
Rest while partner works
WOD:
With Partner:
4 x 400m Run
2 x 200m Run
Rest while partner works
ACCESSORY WORK:
AMRAP Front Squat at 50%, 65%, 75%
Monday, June 8, 2015
Tuesday, 9 June
WOD:
10 rounds:
4 Deadlift (225/315#)
25 Double Under
30 second rest
ACCESSORY WORK:
Push Jerk
3 x 2
Split Jerk
4 x 2
Sunday, June 7, 2015
Friday, June 5, 2015
Saturday, 6 June
Regionals WOD (scaled for safety!)
1 mile run
50 OHS (65/95#)
100 Sit-ups
150 DU
50 Sumo Deadlift High Pull (65/95#)
100 Box Jump Over (20/24")
Wednesday, June 3, 2015
Thursday, 4 June
SKILL:
1K row @ 85% max effort
WOD:
Power Clean
6 x 3 @ 80-85%
ACCESSORY WORK:
Push Jerk:
3 x 2
Split Jerk
4 x 2
Tuesday, June 2, 2015
Wednesday, 3 June
WOD:
"Barbara"
20 Pull-ups
30 Push-ups
40 Sit-ups
50 Air Squats
5 rounds; rest 3 minutes between round
last completed September 2014
ACESSORY WORK:
2 x 1 mile run as fast as possible
rest as needed between runs
Monday, June 1, 2015
Tuesday, 2 June
WOD:
"Randy"
75 Power Snatch (55/75#)
(2015 Regionals WOD)
ACCESSORY WORK:
3 Back Squat @ 85% EMOM for 7 minutes
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