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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

Coach Rob at The CrossFit Games!

Rob Deadlift_Games 2016

Rob Rope Climb_Games 2016

Congrats to Coach Rob for his 12th place worldwide finish at The CrossFit Games this past weekend in Los Angeles CA.

WOD – Monday – 07/25/16

A. Power clean + 5 push press @32×1
one set every 2:00 x 5 sets: OK to build but should be similar in weight all sets
B) For Time:
20 S2O 115/85
40 burpee
20 S2O

Bootcamp – Monday – 07/25/16

A) EMOM 9: (alt)
:40 Front Plank
:40 Right side Plank
:40 Left Side Plank
B) For Time:
12 Goblet Squats 53/35
7 Burpees Over Abmat
10 Goblet Squats
8 Burpees Over Abmat
8 Goblet Squats
9 Burpees Over Abmat
6 Goblet Squats
10 Burpees Over Abmat
4 Goblet Squats
11 Burpees Over Abmat
2 Goblet Squats
12 Burpees Over Abmat

Bootcamp – Friday – 07/22/16

A) AMRAP 9:
9 Box Jumps 24/20
100m Backwards Run
9 Ground To Overhead w/Bumper plate 35/25
     REST 4 Minutes
B) AMRAP 9:
9 Burpees over Abmat
100m Forward Run
9 Goblet Squats 53/35
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