Wednesday 7/1

Fitness-

A. 10 mins to Build to tough 5 rep hang power clean. 

+

5 Rounds For Time

20 wall balls (20/14)

15 KB Swings (53/35)

10 HR Push ups

Performance-

A. 10 mins to build to max 5 rep Hang Power Clean

+

5 rounds For Time

30 wall balls (20/14)

20 KB Swings (70/53)

10 HSPU

Tuesday 6/30

Fitness-

A. Deadlift x 2 x 4 sets, go off feel and work at TnG weights

B. Emom x 10 min

Even - 3 strict pull ups or 3 negatives

Odd - 10 cal row

+

12 min AMRAP

3 hang clean & jerks (115/75)

7 medball sit ups

9 box jumps (24/20)

Performance-

A. Deadlift x 2 x 4 @ 80%, TnG reps

B. Emom x 10 min

Even: 15 cal Row

Odd: 5 - 7 CTB pull ups

+

12 min AMRAP

5 clean & jerks (155/105)

10 TTB

15 box jump overs (24/20)

Monday 5/29

Fitness-

A. Back squat x 5 x 5 @ 65 - 70%; rest no more than 90 sec b/t sets

B. Strict Press x 5 x 3 sets @ 65 - 70%; rest no more than 90 sec b/t sets

+

3-6-9-12-15

Burpees

Thrusters (95/65)

12 cal row after each round (3/3/12, 6/6/12, etc...)

Performance-

A. E2MOM - Back Squat x 5 x 5 sets @ 72%

B. Strict Press x 5 x 3 sets @ 80%; no more than 90 sec rest b/t sets

+

3-6-9-12-15

Burpees over bar (laterally)

Thrusters (115/75)

30 DU's after each set (3/3/30, 6/6/30, etc..)

Zone -

A1) DB Bench Press x 10 x 3 sets

A2) 10 sec negative pull ups x 3 x 3 sets

A3) FLR on rings x 30 sec x 3 sets

+

3 rounds

200 m Run

20 alt DB Snatches

200 m run

20 air squats

Friday 6/26

Fitness 

Strength 

A1. Front squat 

Build to a tough 5 in 5 sets 

Wod

20 minute amrap 

400 meter run 

40 singles 

30 wall balls 

20 cal row 

Performance 

Strength 

A. Front squat 

Build to 3 RM within 5 working sets 

Wod 

25 minute amrap 

400 meter run 

30 wall ball 

40 cal row 

50 dbu  

Zone

Skill

10 minute Emom 

Even- 4 db man makers 

Odd- 30 seconds of hollow body rocks 

Rest 5 minutes 

10 minute emom 

Even- 40 sec. Amrap kb swings 

Odd- 20 sec. Side Plank hold each side within minute 

Rest 5 minutes 

10 minute amrap 

200 meter run 

15 wall balls 

10 burpees 

Thursday 6/25

Fitness

Strength: 

A. 8 minute emom - 3 hang power snatch - start light and build to moderate weight with perfect form (**optional challenge- do hang power snatch and drop under bar in power catch without moving feet)  

B1. KB/DB held at sides walking lunges - 20 reps x 3 sets 

B2. Arch rocks 20 reps x 3 sets 

Wod: 

10 minute amrap 

10 pull ups/ ring rows 

10 box jumps w/ step down 24/20 

200 meter run 

Performance

Strength: 

A. 8 minute emom - 3 power snatch starting at 50% and building to a tough triple 

B1. KB Front rack walking lunges - 20 reps x 3 sets 

B2. Arch rocks 20 reps x 3 sets 

Wod: 

for time: 

3 MU or 6 CTB 

5 box jumps 30/24"

200 meter run 

5 MU or 10 CTB 

10 box jumps 

200 meter run 

7 MU or 14 CTB 

15 box jumps 

200 meter run 

Wednesday 6/24

Fitness-

Strength 

A. 14 minute emom 

Even - 4 push press , off feel 

Odd- 30 sec. Plank hold with plate (25/15) 

Wod 

3 rounds 

10 clean and jerk (95/65) 

2 minute row at moderate pace 

Rest 90 seconds 

Performance -

Strength 

A. 14 minute Emom 

Even- 4 push press, off feel 

Odd- 30 sec. Hollow hold 

Wod 

3 rounds 

10 clean and jerk (135/85) 

2 minute row at 90% effort 

Rest 90 seconds 

The Zone 

6 minute amrap 

12 kb swings 

12 burpees 

3 minute rest 

6 minute Amrap 

10 cal row 

10 DB thrusters 

10 hr push ups 

3 minute rest 

6 minute amrap 

8 box jumps 

8 goblet squats 

8 cal ab 

8 abmat sit ups 

Rest as needed 

Core: 

3 rounds not for time 

10 ring rows 

15 v ups 

20 hollow body rocks 

25 arch ups 

Tuesday 6/23

Fitness

Strength: 

A. Power clean cluster 1.1.1 rest 10 seconds, rest 2 minutes x 3 sets building each cluster 

B1. Clean pulls @110% max clean 3 reps x 3 sets 

B2. Burpee broad jumps - after each set of clean do 3 max effort burpee broad jumps 

Wod: 

For time:  

15 kb swings (53/35) 

15 burpees 

200 meter run

12 KB swings

12 burpees 

200 meter run 

9 KB swings 

9 burpees 

200 meter run 

Performance 

Strength: 

A. Power clean 

- build to 3rm tng in 10 minutes

B1. Clean pulls @110% max clean 3 reps x 3 sets 

B2. Burpee broad jumps - after each set of clean do 3 max effort burpee broad jumps 

Wod: 

For time:  

15 kb swings (70/53)

15 burpees 

400 meter run

12 KB swings 

12 burpees 

400 meter run 

9 KB swings 

9 burpees 

400 meter run 

Monday 6/22

Fitness: 

Strength:

A1. Back squat 

3 x 4 sets @moderate weight 

A2. Single leg kb deadlifts 

10/leg x 4 sets 

A3. Db lateral box step ups 

10/leg x 4 sets  

Wod: 

20-15-10-15-20

Singles (60-45-30-45-60)

Medball sit ups 

Wall balls 

Performance

Strength: 

A1. Back squat 

3 x 4 sets @80-85% 

A2. Single leg kb deadlifts 

10/leg x 4 sets 

A3. Db lateral box step ups 

10/leg x 4 sets 

Wod: 

20-15-10-15-20

Dbu 

T2b

Wall ball (20/14)

Friday 6/19

Fitness - 

A. EMOM x 14 min

Even - 2 clean DL + 2 hang squat Cleans

Odd - 5 dips

+

15 min AMRAP

400 m Run

10 Hang Power Cleans (95/65)

10 HR Push Ups

Performance-

A. EMOM x 14 min

Even: 3 TnG power Cleans + 3 front Squat

Odd: 2-3 muscle ups or 5 pull ups + 5 ring dips 

+

15 min AMRAP

400m Run

5 Squat Cleans (165/105)

10 HSPU

Thursday 6/18

Fitness

A1. Bench Press x 6.4.2.6.4.2

A2. Negative pull ups (10 sec decent) x 3 x 6 sets

+

3 Rounds

75 Lateral bar hops

50 Air Squats

20 cal Row

Performance

A1. Bench Press x 6.4.2.6.4.2

A2. L- sit pull ups x 3 x 6 sets

+

3 Rounds 

75 Double Unders

50 Air Squats

25 cal row

Wednesday 6/17

Fitness:

A. Back squat -

6 mins to build to heavy single 

B1. Back squat - 75- 85% of A x 3 x 3 sets

B2. Hurdle Hops x 9 x 3 sets

http://youtu.be/-GpMeuHfTNk

+

10 min AMRAP

12 thrusters (95/65)

12 burpees 

Performance- 

A. Back Squat - 

6 mins to build to heavy single

B1. Back squat - 85% of A x 3 x 3 sets

B2. Hurdle Hops x 9 x 3 sets

http://youtu.be/-GpMeuHfTNk

+

10 min AMRAP

12 thrusters (115/75)

12 burpees 

Tuesday 6/16

Fitness:

A. EMOM x 10 min

Hang Clean and Jerk, find a weight that is challenging but can maintain form

B1. tuck ups x 20 x 3 sets

B2. Arch ups x 20 x 3 sets

+

6 min AMRAP

12 DB Snatches, alt arms (50/30)

12 Box Jumps (24/20)

12 cal row

Performance:

A. EMOM x 10 min

Clean and Jerk, start @ 60% and build across 10 mins

B1. V-ups x 20 x 3 sets

B2. Arch ups x 20 x 3 sets

+

6 min AMRAP

12 power snatches (95/65)

12 lateral box jump over (24/20)

12 cal row

Monday 6/15

Fitness:

A. 5 complexes of:

5 push press

5 front squats 

5 thrusters

Rest 90 sec between complexes; build in weight to find max complex. Can't drop the bar

+

3 rounds 

30 wall balls (20/14)

25 deadlifts (135/85)

20 knee to elbows

Performance:

A. 5 complexes of:

5 push press

5 front squats 

5 thrusters

Rest 90 sec between complexes; build in weight to find max complex. Can't drop the bar

For time

100 wall balls (20/14)

75 deadlifts (165/105)

50 TTB

ZONE-

400 m FW, 10 air squats every time you put down your weights 

+

5 rounds for time

8 cal AB

12 box jumps 

15 ball slams

+

Tabata tuck ups

Rest 2 min

X 2

Friday 6/12

This Sunday, the 14th, we are hosting our first CrossFit Kids competition! This is part of our Next Generation Games Series. There will be no class on Sunday and we are looking for volunteers to help set up and count reps for the kids competing. Sing up sheet will be at the front desk. Thank you!

Fitness: 

Strength: 

A1. Hang power snatch 

3 reps x 5 sets 

A2. OHS 

2 reps x 5 sets 

Wod: 

3 rounds for time 

400 meter run

25 burpees 

25 box jumps w/ step down 

350 meter row 

Performance:

Strength:

A. Snatch pull + Hang squat snatch + OHS 

1+1+1 x 5 sets building 

Wod: 

3 rounds for time 

500 meter row  

35 burpees 

35 box jumps 

400 meter run 

Thursday 6/11

This Sunday, the 14th, we are hosting our first CrossFit Kids competition! This is part of our Next Generation Games Series. There will be no class on Sunday and we are looking for volunteers to help set up and count reps for the kids competing. Sing up sheet will be at the front desk. Thank you!

Fitness: 

Strength: 

A1. Push press 

5 reps x 4 sets 

A2. Clean grip deadlift 

5 reps x 4 sets (keep weight on lighter side focusing on maintaining clean pull form) 

A3. Hollow rocks 

25 reps x 4 sets 

Wod: 

10 minute amrap 

10 burpees 

20 wall balls 

Performance:

Strength:

A. 5 push press + 5 deadlifts 

X 4 sets building each set, use same bar and do all 10 reps without letting go of bar 

B1. 25 hollow rocks x 3 sets 

B2. 25 arch rocks x 3 sets 

Wod: 

10 minute amrap 

10 burpees 

20 wall balls 

Wednesday 6/10

This Sunday, the 14th, we are hosting our first CrossFit Kids competition! This is part of our Next Generation Games Series. There will be no class on Sunday and we are looking for volunteers to help set up and count reps for the kids competing. Sing up sheet will be at the front desk. Thank you!

Fitness: 

Strength: 

A1. DB walking lunges 

20 reps x 3 sets 

A2. DBU skill work

1 minute practice/skill work x 3 sets  

A3. Strict K2E - 7 reps x 3 sets - focus on slow ascent tucking knees as high as you can and slow and controlled descent with no kip at bottom  

Wod: 

9 minute amrap 

3 Hang Power cleans (95/65)

3 k2e

6 hang power cleans 

6 k2e

9 hang power cleans 

9 k2e

….

…etc, etc 

Performance:

Strength:

A1. back rack reverse step lunges 

20 reps x 3 sets 

A2. dbu’s 

Max effort UB set x 3 sets 

A3. Strict T2B - 7 reps x 3 sets - focus on straight legs keeping body upright and not leaning back to raise legs, with a slow and controlled descent

Wod: 

9 minute amrap 

3 Power cleans (135/85)

3 T2B

6 power cleans 

6 T2B

9 power cleans 

9 T2B

….

…etc, etc

Tuesday 6/9

This Sunday, the 14th, we are hosting our first CrossFit Kids competition! This is part of our Next Generation Games Series. There will be no class on Sunday and we are looking for volunteers to help set up and count reps for the kids competing. Sing up sheet will be at the front desk. Thank you!

Fitness

Strength:

A. 3 position power clean

E2MOM- 1 set (high hang, hang, floor) 

for 6 sets - keep weight light to moderate, focusing on perfect form 

Wod: 

12 minute amrap 

100 ft farmers walk (53/35) 

10 ring rows 

35 abmat sit ups 

Performance:

Strength:

A. 3 position power clean 

E2MOM- 1 set (high hang, hang, floor) 

for 6 sets - keep weight light to moderate, focusing on perfect form

Wod: 

12 minute amrap 

100 ft farmers walk (70/53)

10 ctb pull ups 

25 v-ups 

Monday 6/8

This Sunday, the 14th, we are hosting our first CrossFit Kids competition! This is part of our Next Generation Games Series. There will be no class on Sunday and we are looking for volunteers to help set up and count reps for the kids competing. Sing up sheet will be at the front desk. Thank you!

Fitness: 

Strength: 

A. Front Squat

10 minute emom - 3 reps 

B1. Hollow rocks- 20 reps x 3 sets  

B2. Arch Rocks - 20 reps x 3 sets 

Wod: 

3 rounds (rounds ascending- 80%,85%,90%)

250 meter row 

15 thrusters (65/45)

10 burpees 

60 singles

Rest 3 minutes between rounds 

Performance:

Strength:

A. Front Squat

10 minute emom - 3 reps 

B1. Hollow rocks- 20 reps x 3 sets  

B2. Arch Rocks - 20 reps x 3 sets

Wod: 

3 rounds (rounds ascending- 80%,85%,90%)

250 meter row 

15 thrusters (95/65)

10 burpees 

30 dbu 

Rest 3 minutes between rounds 

Saturday 6/6

Friday 6/5

WFitness-

A. Hang Squat Clean x 3 x 2 sets @ 65%, x 3 x 2 sets @ 70%

B. Accumulate 5 min Hollow Hold

+

For Time

40 Cal Row

40 Box Jumps (24/20)

20 PC (115/75)

20 Burpees

Performance-

A. 10 min to build to max complex - Hang Squat Clean + Squat Clean Thruster

B. 20 TGU (10 each arm, alt.), 53/35#

+

For Time

50 Cal Row

50 Box Jumps (24/20)

25 PC (135/95)

25 Burpees over Bar

ZONE-

A1. DB or KB walking lunges x 20 steps x 4 sets

A2. Negative pull ups x 3 x 4 sets * as slow as possible

A3. DB box step ups x 10 x 4 sets

A4. Plank tuck ups on medball x 20 x 4 sets

Emom x 21 min

Min 1 - 8 - 10 cal Row

Min 2 - 8 - 10 wall balls

Min 3 - 8 - 10 burpees 

Thursday 6/4

Fitness-

A1. Front Squat - 10.7.5.3.3

A2. Elevated Ring Rows x 5 x 5 w/ 2 sec pause at top of each rep

+

10 min AMRAP

10 Ring Rows or Pull ups

10 Front Squats, 95/65

10 HR Push ups

Performance-

A1. Front Squat - 10.7.5.3.3

A2. Weighted Pull ups x 3 x 5 sets

+

3 Rounds For Time

15 Pull ups

12 Front Squats, 155/100

9 HSPU

Wednesday 6/3

Fitness- 

A1. Push Press x 5 x 2 sets @ 70%, x 4 x 2 @ 80%

A2. Plank tucks up on med ball x 20 x 4 sets

http://youtu.be/qX9wLrfbDXc

+

20 min AMRAP

400 m run

15 OHS (75/55)

15 med ball sit ups (20/14)

Performance- 

A1. Push Press x 5 x 2 sets @ 70%, x 4 x 2 sets @ 80%

A2. Plank tuck ups or pike ups w/ med ball x 20 x 4 sets

+

20 min AMRAP

400 m Run

15 OHS (95/65)

15 TTB

Zone-

8 Min AMRAP
200m Run
15 KB Swings
10 Push Ups

rest 4 min

6 Min AMRAP
150m Row
10 DB Snatches (5/arm)
10 Sit Ups

rest 3 min

4 Min AMRAP
10 Cal AB
20 Walking Lunges

rest 2 min

2 Min AMRAP
Box Jump Overs

rest 1 min

1 Min AMRAP
Burpees

Tuesday 6/2

Fitness-

A. Hang Snatch x 3 x 5 sets; off feel

B. EMOM x 8 min

Even - 6 - 8 dips

Odd - 10 strict K2E

+

12 min AMRAP

10 KB Swings, 53/35

30 DU’s or 90 Singles

6 10m shuttle sprints (each length is 1 rep)

Performance-

A. Snatch - 3 @ 70%, 3 @ 75%, 2 @ 80%, 1 @ 90%

B1. Strict L Sit Pull ups x 5 x 3 sets

B2. HS Shoulder Touches x 7 each side x 3 sets

+

12 min AMRAP

10 KB Swings, 70/53

60 DU's

6 10m Shuttle Sprints