A. FS 8x2
B1. DB press standing 3x8-10, rest 30 sec
B2. Pullups 3xAMAP rest 2 min
+
"Grace"
For time:
30 C&J 135/95
Thursday, July 31, 2014
Wednesday, July 30, 2014
31 Jul 14
A. EMOM 16 (alternating)
HRPUs 10/8
Wall walks 3/2
WB 10/8
+
AMRAP 12
1,2,3...
PC 95/65
Burpees over bar
* lunch class will break into two groups, 1 will do "A." and the other will do the AMRAP. Also, depending on the group size, we may have to team up for the AMRAP where one partner does 1 PC and 1 burpee over bar and then the next partner does 1 of each, then they'll both do 2 of each, and then 3, etc...
HRPUs 10/8
Wall walks 3/2
WB 10/8
+
AMRAP 12
1,2,3...
PC 95/65
Burpees over bar
* lunch class will break into two groups, 1 will do "A." and the other will do the AMRAP. Also, depending on the group size, we may have to team up for the AMRAP where one partner does 1 PC and 1 burpee over bar and then the next partner does 1 of each, then they'll both do 2 of each, and then 3, etc...
Tuesday, July 29, 2014
30 Jul 14
A. 10x2 DL (build to 2rm)
+
AMRAP 10
20 DU
10 TTB
20 DU
10 S2OH 95/65
20 DU
10 FS 95/65
+
4 sets
run 400m
rest 2 min
+
AMRAP 10
20 DU
10 TTB
20 DU
10 S2OH 95/65
20 DU
10 FS 95/65
+
4 sets
run 400m
rest 2 min
Monday, July 28, 2014
29 Jul 14
A. 8x2 BS, 4 sec eccentric every rep, rest 2 min.
B. 6x AMAP pullups, rest 1:30
+
For time:
21,18,15,12,9
DB swing (mod-heavy)
HRPU
B. 6x AMAP pullups, rest 1:30
+
For time:
21,18,15,12,9
DB swing (mod-heavy)
HRPU
Sunday, July 27, 2014
28 Jul 14
A. EMOM 12:
5 PP ( build every set)
+
AMRAP 15:
8 burpees over wallballs
8 wallball OH walking lunges (20/14)
8 wallballs(20/14 - 10'/9')
* if wallball touches ground at any time during lunges and wallball, to include transition from one exercise to next, you must do a 100m sprint.
- thanks Fort Stewart
5 PP ( build every set)
+
AMRAP 15:
8 burpees over wallballs
8 wallball OH walking lunges (20/14)
8 wallballs(20/14 - 10'/9')
* if wallball touches ground at any time during lunges and wallball, to include transition from one exercise to next, you must do a 100m sprint.
- thanks Fort Stewart
Saturday, July 26, 2014
Friday, July 25, 2014
Saturday WOD
Crossfit on Saturday you ask???!!!!! Ask and you shall receive. Be there at 0900 tomorrow and lets throw down again.
Thursday, July 24, 2014
Wednesday, July 23, 2014
24 Jul 14
A. CGBP: 10 min to build to 1rm
+
For time:
Run 400m
50 DU
10 wallballs (20/14 10/9)
40 DU
10 WB
30 DU
10 WB
20 DU
10 WB
10 DU
Run 400m
+
For time:
Run 400m
50 DU
10 wallballs (20/14 10/9)
40 DU
10 WB
30 DU
10 WB
20 DU
10 WB
10 DU
Run 400m
Tuesday, July 22, 2014
23 Jul 14
A. Every 2 min for 5 sets DL x3 185/115 (building every set)
+
AMRAP 12
6 DB G2OH (2 DB)
8 DB front squat (2 DB)
100m sprint
*pick moderate DBs for AMRAP
+
AMRAP 12
6 DB G2OH (2 DB)
8 DB front squat (2 DB)
100m sprint
*pick moderate DBs for AMRAP
Monday, July 21, 2014
22 Jul 14
EMOM 10
odd: BS x6 135/95
even: Pull-ups x8/6
+
Tabata (20/10x8)
- Burpees
- SDHP 85/55
- Jump Lunges
odd: BS x6 135/95
even: Pull-ups x8/6
+
Tabata (20/10x8)
- Burpees
- SDHP 85/55
- Jump Lunges
Sunday, July 20, 2014
21 Jul 14
A. 10 min to build to a 1 rm strict press
+
AMRAP 12
- Run 1 mile
- BW DL (for remainder of clock)
Score is total DL
+
AMRAP 12
- Run 1 mile
- BW DL (for remainder of clock)
Score is total DL
Saturday, July 19, 2014
19 Jul 14
Row 500 @ 80-90%
21 DL 135
21 GHD SU
15 DL 185
15 GHD
9 DL 225
9 GHD
6 DL 275
6 GHD
3 DL 315
3 GHD
Row 500 (all out)
Scale as needed but build each set
21 DL 135
21 GHD SU
15 DL 185
15 GHD
9 DL 225
9 GHD
6 DL 275
6 GHD
3 DL 315
3 GHD
Row 500 (all out)
Scale as needed but build each set
Friday, July 18, 2014
Thursday, July 17, 2014
18 Jul 14
A. EMOM 12
Front Squat
Min 1: 1 rep
Min 2: 2 rep
Min 3: 3 rep
Min 4: 4 rep...
...Min 12: 12 rep
+
10 to 1
Frogleg sit-ups
TTB
S2OH 95/65
BB Lunge 95/65
Front Squat
Min 1: 1 rep
Min 2: 2 rep
Min 3: 3 rep
Min 4: 4 rep...
...Min 12: 12 rep
+
10 to 1
Frogleg sit-ups
TTB
S2OH 95/65
BB Lunge 95/65
Wednesday, July 16, 2014
17 Jul 14
A1. DB Bench press 4x 10-12, rest 30 sec
A2. Pullups 4x 8-10, rest 2 min
+
For time:
75 DB Snatch (alt) 55/35
*must do 5 burpees at the top of every minute
A2. Pullups 4x 8-10, rest 2 min
+
For time:
75 DB Snatch (alt) 55/35
*must do 5 burpees at the top of every minute
Tuesday, July 15, 2014
16 Jul 14
A. EMOM 20
odd: 10 DL 135/95
even: 5 chin-ups
+
21-15-9
DB PP (40/25)
Sit-up
Burpees (no pushup)
odd: 10 DL 135/95
even: 5 chin-ups
+
21-15-9
DB PP (40/25)
Sit-up
Burpees (no pushup)
Monday, July 14, 2014
Sunday, July 13, 2014
14 Jul 14
A. Every 2 min for 10 min
Strict press x3-4 (build per set)
+
3 RFT
80 DU
200m run
12 db walking lunges 40/30
200m run
12 db push press
200m run
Strict press x3-4 (build per set)
+
3 RFT
80 DU
200m run
12 db walking lunges 40/30
200m run
12 db push press
200m run
Thursday, July 10, 2014
11 Jul 14
A. EMOM 12
- odd: BS x3 (heavy)
- even: 3 wall walks
+
800m run
then
30 steps OH walking lunges 45/25
40 2ct MTN climbers
50 DU (100 SU)
then
800m run
- odd: BS x3 (heavy)
- even: 3 wall walks
+
800m run
then
30 steps OH walking lunges 45/25
40 2ct MTN climbers
50 DU (100 SU)
then
800m run
Wednesday, July 9, 2014
10 Jul 14
A1. CGBP 4x8-10, rest 15 sec
A2. Plyo pushups (onto a 45# plate on each side) 4x8-12
B. For time (teams of 2)
40-30-20-10
Thrusters 65/45
Bar over burpees
*1 member working at a time.
A2. Plyo pushups (onto a 45# plate on each side) 4x8-12
B. For time (teams of 2)
40-30-20-10
Thrusters 65/45
Bar over burpees
*1 member working at a time.
Tuesday, July 8, 2014
9 Jul 14
A. EMOM 12:
odd: DLx2 (HEAVY)
even: rigid front leaning rest x30 sec
B. EMOM 12:
odd: Chin-ups x6-8
even: DB Thrusters x6-8 40/25 ea hand
+
3 rounds not for time
- 20 situps
- 15 Mt Climbers (2ct)
- 10 V-ups
- 5 TTB
odd: DLx2 (HEAVY)
even: rigid front leaning rest x30 sec
B. EMOM 12:
odd: Chin-ups x6-8
even: DB Thrusters x6-8 40/25 ea hand
+
3 rounds not for time
- 20 situps
- 15 Mt Climbers (2ct)
- 10 V-ups
- 5 TTB
Monday, July 7, 2014
8 Jul 14
A. Pause BS (pause 2 sec at the bottom) 4x4-6
B. AMRAP 16:
3 KB swings 50/40
3 WB 20/14
3 burpees
6...
6...
6...
...add 3 reps each round, build as high as possible
B. AMRAP 16:
3 KB swings 50/40
3 WB 20/14
3 burpees
6...
6...
6...
...add 3 reps each round, build as high as possible
Sunday, July 6, 2014
7 Jul 14
A1. Strict press 4x 6-8, rest 1 min
A2. DB 1-arm bent over row 4x6-8, rest 1 min
B. For time:
Run or row 1600m
Rest 2 min
+
For time:
Run or row 800m
Rest 1 min
+
For time:
Run or row 400m
A2. DB 1-arm bent over row 4x6-8, rest 1 min
B. For time:
Run or row 1600m
Rest 2 min
+
For time:
Run or row 800m
Rest 1 min
+
For time:
Run or row 400m
Friday, July 4, 2014
5 Jul 14
Teams of 2
50 DU each, then as a team complete:
50 thrusters 65/45
50 TTB
50 Plyo pushups (45# plates)
50 sit-ups
50 bar facing burpees
* one person working at a time, except on DUs
* work down to the burpees and then work back up finishing with both doing 50 DUs
50 DU each, then as a team complete:
50 thrusters 65/45
50 TTB
50 Plyo pushups (45# plates)
50 sit-ups
50 bar facing burpees
* one person working at a time, except on DUs
* work down to the burpees and then work back up finishing with both doing 50 DUs
Thursday, July 3, 2014
4 Jul 14
A. FS 6x3
B. 8 RDS for total reps
20 sec SDHP 95/65
10 sec rest
20 sec PP 95/65
10 sec rest
20 sec DL 95/65
10 sec rest
20 sec burpees (touch bar)
1 minute rest
B. 8 RDS for total reps
20 sec SDHP 95/65
10 sec rest
20 sec PP 95/65
10 sec rest
20 sec DL 95/65
10 sec rest
20 sec burpees (touch bar)
1 minute rest
Wednesday, July 2, 2014
3 Jul 14
A. EMOM 12
odd: close grip bench press (CGBP) x5
even: pullups x6-8
B. 10-1 for time
Wallballs 20/14
Russian KBS 35/50
odd: close grip bench press (CGBP) x5
even: pullups x6-8
B. 10-1 for time
Wallballs 20/14
Russian KBS 35/50
Tuesday, July 1, 2014
2 Jul 14
A. Every 2 min for 16 min:
DL x3 135/95
*try to build 10# every set
B. 1000m run
30 chest to ground push ups
30 FL sit ups
30 burpees
1000m run
DL x3 135/95
*try to build 10# every set
B. 1000m run
30 chest to ground push ups
30 FL sit ups
30 burpees
1000m run
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