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WOD – Monday – 08/01/16

Warm up: 3 Rounds NOT For Time:
Row 12 cal
12 Scapula pull-ups
12 Bent over barbell rows. Light weight. Touch barbell to sternum
A. Push press: 5, 4, 3, 2. Building throughout. Rest 2:00 btwn sets.
B) 6 Sets For Reps:
:20 sec Hang power cleans 96/65
:20 sec Thrusters
:20 sec Burpees
– rest 2 min bet sets

Bootcamp – Monday – 08/01/16

AMRAP 20:
50m Walking Lunge
100m Medball Run
200m Run

WOD – Friday – 07/29/16

Rob LaBar_Games_Event 6

A. 5 Sets: Bench press x 10 reps
– Between sets, perform 20 Standing alternating lunges with bar across back rack as load
B) For Time:
50 clean and jerk 135/95
– every time you break, you must perform 20 abmat sit-ups

Bootcamp – Friday – 07/29/16

A) EMOM 21: (Alt)
12/10 Calories on Rower
10 Knees to Elbows
12 KB Swings 53/35 – Russian
B) For Time: (max effort)
50 Double Unders (125 Single Jumps)
20 Burpees

WOD – Thursday – 07/28/16

 

A) AMRAP 3:
2-4-6-8-10 etc…
SDLHP: 53/35
T2B
– rest 2 min
B) AMRAP 3:
Row for calories
– rest 2 min
C) AMRAP 3:
2-4-6-8-10 etc…
Alt DB snatch; 40/25
Pullups
– rest 2 min
D) AMRAP 3:
Row for calories
– rest 2 min
E) AMRAP 3:
2-4-6-8-10 etc..
KB Swing 53/35
— 50m run after each round

Bootcamp – Thursday – 07/28/16

5 Rounds For Time:
1 Wall Climb (scale to 2 Walk The Floors)
3 Burpee Box Jumps 24/20
5 HR Push-ups
7 Bumper Plate Ground to Overhead 45/35
100m SB Run

WOD – Wednesday – 07/27/16

For Time:
400m run
50 dubs/100singles
500m row
50 dubs/ 100singles
20 burpees
50 dubs/100 singles
20 squat cleans (185/125)

Bootcamp – Wednesday – 07/27/16

A) 3 Rounds NOT For Time: (all 3 gyms)
4 Turkish Gett-ups
3 Rope Planks
B) AMRAP 16
12 Wallballs
12 Situps
12 Ring Rows
100m Run

Bootcamp – Tuesday – 07/26/16

A) EMOM 9: (Alt)
10-12 Claorie Row
15-20 Hollow Rocks
Rest 1 min

 

B) 4 Rounds For Time: 
400m Run (Modify run to 200m if necessary)
15 KB Swings 53/35

WOD – Tuesday – 07/26/16

Team Swim_Games 2016

Congrats to The CrossFit Squad for competing amongst the 40 most elite and fittest teams on the Planet at The CrossFit Games last week in Los Angeles.

A) 2 sets NFT
15-20 Ring rows. Get body as horizontal as possible. Should be done in no more than 2 sets
15 Thrusters. ‘Empty bar’
8-10 Powell raises (per arm). Light weight
B) For Time:
30 deadlfts 155/105
30 box jumps overs 24/20
30 calorie row
30 box jump overs
30 deadlifts
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Today’s WOD

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