Monthly Archives: June 2015

Wednesday 6/16/15 CrossFit.com

Upcoming

 

Saturday, June 27th 10am Mobility Seminar

 

Saturday, July 11th Bonefire at the beach

 

Saturday, July 18 10am Skill Clinic, Fundamentals

 

 

Conditioning

 

Beginner

AMRAP 20

10 Ring Rows (1 second up, 2 second hold, 2 seconds down)

10 Hand Release Push Ups

20 Hip Extensions

 

Intermediate

AMRAP 20

10 Pull Ups

5 Wall Walks

20 Hip Extensions

 

Advanced

AMRAP 20

10 Chest To Bar Pull Ups

10 Handstand Push Ups

20 Hip Extensions

 

Tuesday 6/16/16

Upcoming

 

Saturday, June 27th 10am Mobility Seminar

 

Saturday, July 11th Bonefire at the beach

 

Saturday, July 18 10am Skill Clinic, Fundamentals

 

 

Conditioning

 

DT

 

5 Rounds For Time

12 Deadlifts

9 Hang Power Cleans

6 Push Jerks

Upcoming

 

Saturday, June 27th 10am Mobility Seminar

 

Saturday, July 11th Bonefire at the beach

 

Saturday, July 18 10am Skill Clinic, Fundamentals

 

 

 

 

Technique

 

15 Minutes 

Rope Climb Review

 

 

Conditioning

 

AMRAP 20

3 Rope Climbs

10 Ring Dips

20 GHD Sit Ups

Friday 6/12/15 Re-Testing

Upcoming

 

Saturday, June 13th 30 Day Challenge Finale 9am-12pm

 

Saturday, June 27th Mobility Seminar

 

Saturday, July 11th Bonefire at the beach

 

 

Conditioning

 

For Time

2,000 Meter Row 

Wednesday & Thursday Re-Testing CrossFit Total

Upcoming

 

Saturday, June 13th 30 Day Challenge Finale 9am-12pm

 

Saturday, June 27th Mobility Seminar

 

Saturday, July 11th Bonefire at the beach

 

 

Strength

 

CrossFit Total

 

Squat 1-1-1

Press 1-1-1

Deadlift 1-1-1

Monday and Tuesday 6/8/15 Testing Week

Upcoming

 

Saturday, June 13th 30 Day Challenge Finale 9am-12pm

 

Saturday, June 27th Mobility Seminar

 

Saturday, July 11th Bonefire at the beach

 

 

Conditioning

 

“Fight Gone Bad”

3 Rounds 

Wall Ball

Sumo Deadlift High Pull

Box Jump

Push Press

Row For Calories

Friday Re-Testing Next Week!

Upcoming

 

Saturday, June 13th 30 Day Challenge Finale 9am-12pm

 

Saturday, June 27th Mobility Seminar

 

Saturday, July 11th Bonefire at the beach

 

 

Conditioning

 

AMRAP 12:
100 Double unders
50 Lateral Barbell Burpees
30 Clusters, 135/95
10 Muscle ups

Thursday Next Week Is Re-Testing

Upcoming

 

Saturday, June 13th 30 Day Challenge Finale 9am-12pm

 

Saturday, June 27th Mobility Seminar

 

Saturday, July 11th Bonefire at the beach

 

 

1. Barbell Conditioning

 

Teams of 3:
A. AMRAP 7 of Back Squats:
50 reps at 135/95
50 reps at 185/135
AMRAP at 225/155

3 min Rest

B. AMRAP 7 of Bench Press:
50 reps at 135/95
50 reps at 155/105
AMRAP at 185/135

3 min Rest

C. AMRAP 7 of Strict Pull ups:

Wednesday Re-Testing Next Week

Upcoming

 

Saturday, June 13th 30 Day Challenge Finale 9am-12pm

 

Saturday, June 27th Mobility Seminar

 

Saturday, July 11th Bonefire at the beach

 

 

Conditioning

 

“Kelly”

5 RFT:
400m Run
30 Box Jumps, 24/20
30 Wall Balls, 20/14

 

 

Repeat workout check: 12/22/2014

Tuesday

Upcoming

 

Saturday, June 13th 30 Day Challenge Finale 9am-12pm

 

Saturday, June 27th Mobility Seminar

 

Saturday, July 11th Bonefire at the beach

 

 

Strength
Work up to a heavy set of 5 OHS

15 minute cap

 

 

Conditioning

1,000m Row
into…
21-15-9 of:
KBS
OHS