7/31/14


Main – CrossFit

Warm-up (No Measure)

2rds
PVC Pass Thru x15
Air Squat x15
Burpee x 5
then; foam roll x 5 min

Back Squat (7×5, across)

Metcon (Time)

For time:
20 Thrusters
20 Hang Power Clean
20 Push Press
20 OHS
20 Front Squat
*Every minute, on the minute complete 5 Burpees.
Guys: 95#
Girls: 65#

7/29/14


Main – CrossFit

(No Measure)

Samson stretch x 60 seconds each
Couch stretch x 60 seconds each
Super front rack stretch x 60 sec
PVC pass though x 15
Push up x 15

Metcon (No Measure)

EMOM 8 min
Odd: 30 double unders
Even: 7 Strict chin ups

Metcon (Weight)

Accessory Work
3-4 rounds, NOT for time of:
15-20 Close Grip Bench Press (you pick weight)
10 dips (rings or GHD Handles)
10 Knees to Elbows

“Helen”


Main – CrossFit

(No Measure)

3rds
5 burpees
5 ring rows
100m jog

Helen (Time)

3 Rounds for time of:
400m Run
21 Kettlebell Swings, 53# / 35#
12 Pull-ups

Back Squat (5×7 across)

07/26/14


Main – CrossFit

(No Measure)

Group Warm Up

Metcon (AMRAP – Rounds and Reps)

Teams of 2 complete AMRAP 25 min:
50 Wall Balls 20/14
40 KBS 53/35#
30 T2B
400m Run (200m each)
*One athlete works at a time

“The Good Life”


Main – CrossFit

Warm-up (No Measure)

3rds
High Knees M2M
Butt Kicks M2M
Air squat x 8
then: foam roll posterior chain – 5 min

Front Squat (10×3, across)

Metcon (Time)

“The Good Life”
3 RFT:
500m Row
12 Burpees
21 Box Jumps, 24/20″

7/24/14


Main – CrossFit

(No Measure)

3rds
Hip extension x 10
Air squat x 10
PVC pass through x 10

Metcon (Time)

21-15-9
Deadlifts (225/155)
Wall balls (20/14)
**200m run between rds (between 21’s and 15’s)

7/23/14


Main – CrossFit

(No Measure)

2rds
200m jog
30 sec plank hold
10 wall balls
then; foam roll quads – 4 min

Shoulder Press (Strict shoulder press, 5×5 across)

Metcon (AMRAP – Rounds and Reps)

12 min AMRAP
Med ball slam x 10 (30/20)
Push up x 10
KBS x 15 (55/35)
Double Under x 30

“Satan’s Whiskers”


Main – CrossFit

(No Measure)

Row 500m (50-60%)
Couch Stretch x 60 sec
Banded front rack stretch x 60 sec
Foam roll – Lats/triceps/quads

Metcon (Time)

“Satan’s Whiskers”
3 RFT:
10 C2B Pull ups
10 Front Squats, 165/115
10 Burpees

Bent Over Row (4×10 1-arm Bench Supported KB Bent Over Row )

Lee Green’s Bday!


Main – CrossFit

Warm-up (No Measure)

2rds
PVC Pass Thru x15
Air Squat x15
Push Up x10
then;
Foam roll – 4 min

Front Squat (5×7 Front Squats, across)

Metcon (Time)

For Time:
42 Cal row, then
6rds
7 OH squats (115/75)
7 T2B
7 Box jumps (30/24)
then;
21 pwr cleans (115/75)