WOD 7-1-20

1 PP + 1 PJ + 1 Sp.J
---------------------------
6 rds-
6 lungsters (95/65)
8 burpees *full extension
10 pull-ups

WOD 6-30-20

EMOM x 18-
1- 5 HPCL (HAP)
2- 10 over box jump
3- :40 shuttle run
*jump completely over box

WOD 6-29-20

Tempo FSq 3 x 3
5 sec negative + 3 sec pause
-------------------------------
21-15-9
HSPU
SDLHP (95/65)

WOD 6-26-20

Tabata- Sit-ups
Then 5 rds-
10 DBall Sq
50 ft. DBall carry
15 DBall push-up
*DB should be held in bear hug position on squats
  and carry

WOD 6-25-20

5 rds-
50 m butcher
400 m run
30 DU
2:00 rest btw rds

WOD 6-24-20

5 sets- 2 Push Press + 3 P. Jerk
------------------------------------------
7 min AMRAP-
8 box jumps
10 pull-ups
12 DB SN

WOD 6-23-20

15-12-9
Cal Row
PCL (135/95)
Rest 3:00
15-12-9
Cal Ski
T2B
Rest 3:00
Cal AAB
Burpee

WOD 6-22-20

Tempo FSq 3 x 3
*5 sec negative + 3 sec pause
----------------------------------------
100 WB (20/14)
400 m farmer carry (53/35)

WOD 6-19-20

Partner WOD:
2 rds-
70/60 cal bike
20 DBall over bar
35 T2B
*share reps any way

WOD 6-18-20

Bench Press
30-1-20-1-10-1
----------------------
A- 3 x 8-10 KB Row
B- 3 x 50 m 1 arm farmer carry
C- 3 x 8-10 Skull crusher

WOD 6-17-20

5 sets- 1 Press + 2 P. Press + 3 P. Jerk
————————————————
7 min AMRAP-
5 PCL (135/95)
12 WB (20/14)

WOD 6-16-20

5 rds-
400 m run
15 pull-ups
:30 rest after rd 1
1:00 rest after rd 2
1:30 rest after rd 3
2:00 rest after rd 4
*score is total time

WOD 6-15-20

EMOM x 5- 2 CL
EMOM x 5- 1 CL
————————
3 rds -
12 KB SN thruster
20 HRPU
*compare to 2-10-20

WOD 6-12-20

Partner WOD
*each with own bar and rope
Accumulate-
80 PCL (155/105)
200 DU
80 DL (same bar)
200 DU
End w/ - 40 synchro reverse lunge

WOD 6-11-20

800 m sled pull
50 burpees
800 m sled pull

WOD 6-10-20

Strict Press 1-1-1-1-1
——————————
7 min AMRAP ladder-
+ 1 pull-up
+ 2 push press (75/55)
*pull-ups go up by 1 each round,
  PP go up 2 each round

These kids were AWESOME today!

WOD 6-9-20

Every 2:00 x 10 rds-
15/12 cal machine
+ 12 WB (20/14)

Our CrossFit Kids summer program kicks off tomorrow!
We are so excited! 

WOD 6-8-20

B.sq- 15 min to find 1RM
Then- max effort at 75% immediately following
—————————————
200 m run
30 KBS (53/35)
10 T2B
200 m run
20 KBS
10 T2B
200 m run
10 KBS
10 T2B

WOD 6-5-20

15 min AMRAP-
10 cal (pick any machine)
10 HPSN
50 ft bear crawl
*Pick a machine and stay there for the
  entire workout.

We’ve been having some fun at our 7:30 class this summer.
Our teachers have joined our morning crew! 

WOD 6-4-20

Sumo DL 5-4-3-2-1
—————————
A- 3 x 12 barbell good morning
B- 3 x 12 Cossack squat
C- 3 x 1:00 banded march

Doctor Jen in the house! 

WOD 6-3-20

Press 5 x 3
-------------------
5 rds-
5 PCL + Jerk (175/120)
15 box jumps (24/20)

WOD 6-2-20

EMOM x 18-
1- 40 sec DBall carry
2- 12 T2B
3- 12 burpees to target