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WOD – CrossFit – Friday – 06/23/17

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A. 5 Sets:
Strict press + 2 Push press + 3 push jerk. Build to a heavy set.
B. For Time:
100 Dubs / 200 singles
50 Wallball shots
25 Squat clean thrusters; 115/75
**14 min time cap

Bootcamp – Friday – 06/23/17

Saturday bootcamp class starts tomorrow! 8am.

A. 3 Rounds NOT For Time:
1 HS Walk Around The Box. (half way up and back the other direction)
20 Russian twists with Med-ball
B. 3 Rounds For Time:
15 DB Thrusters
15 Knees To Elbows
15/12 Calorie Row
15 Burpees
       (Post time and load used for DB’s)

WOD – CrossFit – Thursday – 06/22/17

Assault bike meme
AMRAP 30:
Bike 40/30 calories
25 Burpee box-jump-overs 24/20
Row 500m
Run 600m

Bootcamp – Thursday – 06/22/17

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It’s ‘BRING A FREIND THURSDAY’, so Bring a friend!

A. 2 Sets NOT For Time:
40 Walking Lunges
4 Wall Climbs or 8 Walk The Floors
B. 10-1
Wallballs
Ring Rows
Push-ups
     Run 100m after each round

WOD – CrossFit – Wednesday – 06/21/17

A. Power clean. 2.2.2
Rest 10 seconds between doubles. – Doubles are tng. – Buiild to a heavy set.
B. 5 Rounds For Time:
9 Deadlifts 155/105
7 Hang power cleans
5 STO
– every 3:00 you must STOP and do 1 round of Cindy
Cindy = 5 pullups, 10 pushups, 15 air squats

Bootcamp – Wednesday – 06/21/17

A. 3 Sets NOT For Time:
4 Turkish Get-ups
12 Hollow Rocks
12 Bird Dogs (6/side)
B. 21-15-9
Box Jump Overs 24/20
Abmat Sit-ups
SDHP 53/35

WOD – CrossFit – Tuesday – 06/20/17

A. AMRAP 18:
200m Run
10 Thrusters 95/65
250m Row
10 Thrusters 95/65
8/6 Calorie Bike
B. 1 mile run (Not For Time)

Bootcamp – Tuesday – 06/20/17

Bootcamp this Saturday at 8am!

A. AMRAP 18:
200m Run
10 DB Snatch – Right
10 Burpees
10 DB Snatch – Left
     (post score and load used)
B. 1 mile run (Not For Time)
(If unable to run distance, do a 1,600m Row instead)

WOD – CrossFit – Monday – 06/19/17

A. Backsquat: Find 2 Rep-Max
B. For Time:
21 Power snatch 95/65
15 Burpees
9 Box Jumps 24/20
15 Calorie Assault Bike
21 Wallballs 24/20

Bootcamp – Monday – 0619/17

Weekend Bootcamp starts this coming Saturday at 8am!

A) 15 minutes of work, NOT for time or reps:
10 KB swings
30 Jump rope (single jumps)
8 Burpees
:30 second Dead-hang from rig
     (keep moving at a comfortable pace)
B) AMRAP 12:
9 Pull-ups
9 Goblet squats 53/35
9 HR Push-ups
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