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

Tuesday, 23 June



SKILL:
1RM Deadlift

WOD:
1600m Row for time

ACCESSORY WORK:
30 TGU


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

Saturday, 20 June


"McGhee"
30 minute AMRAP
5 Deadlift (185/275#)
13 Push-ups
9 Box Jumps (20/24")


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

Monday, 15 June


SKILL:
1RM Snatch

WOD:
Tabata Push-up
Tabata Sit-up

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




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

Monday, 8 June


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

ACCESSORY WORK:
50 TGU

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