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

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%

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

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

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

Tuesday, 23 June

SKILL:

1RM Deadlift

WOD:

1600m Row for time

ACCESSORY WORK:

30 TGU

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

Saturday, 20 June

"McGhee"

30 minute AMRAP

5 Deadlift (185/275#)

13 Push-ups

9 Box Jumps (20/24")

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

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

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

Monday, 15 June

SKILL:
1RM Snatch

WOD:
Tabata Push-up
Tabata Sit-up

ACCESSORY WORK:
Deadlift
5 - 5 - 3 - 3 - 1

Saturday, 13 June

WOD:
"Tommy V"

21 Thrusters (75/115#)
12 Rope Climbs
15 Thrusters
9 Rope Climbs
9 Thrusters
6 Rope Climbs

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

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%

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

Monday, 8 June

WOD:
"Mary"
AMRAP in 20 minutes:
5 HSPU
10 Pistols
15 Pull-ups

ACCESSORY WORK:
50 TGU

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")

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

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

Tuesday, 2 June

WOD:
"Randy"
75 Power Snatch (55/75#)

(2015 Regionals WOD)

ACCESSORY WORK:
3 Back Squat @ 85% EMOM for 7 minutes