Monday 7/1/19

WOD
"Maple Leaf"
8 min AMRAP
200m Run
10 DB Thrusters (35/20)
8 box jump overs (24/20)
Rest 1 min
6 min AMRAP
100m Run
8 DB Thrusters
6 box jump overs
Rest 1 min
4 min AMRAP
50m Run
6 DB Thrusters
4 box jump overs

Stamina
"Coach Scott Time"
3 sets
Reps must be unbroken (rest as needed between sets)
13 DB supinated curls
13 DB bent over rows
13 DB hammer curls

Friday 6/28/19

WOD
"Tripp"
37 burpees
2 Rounds
10 S2OH (135/95)
24 medball sit ups (20/14)
80 DU
37 burpees
2 Rounds
3 wall walks
15 bar MU
12 thrusters (135/95)
37 burpees

Thursday 6/27/19

WOD
"CrossFit Uno"
Cal Row
lateral raises
box jumps
barbell rows
mtn climbers

Stamina
ROMWOD

Wednesday 6/26/19

Strength
12 mins
Part 1 - 6min EMOM increasing in weight
1 clean pull + 1 hang squat clean + 1 Jerk
Part 2 - 6min EMOM @55% of 1 rep max
Min 1 - 6 hang squat clean + 1 push jerk
Min 2 - 5 hang squat clean + 2 push jerk
Min 3 - 4 hang squat clean + 3 push jerk
Min 4 - 3 hang squat clean + 4 push jerk
Min 5 - 2 hang squat clean + 5 push jerk
Min 6 - 1 hang squat clean + 6 push jerk

WOD
"Dipstick"
on the 3:00 for 4 sets
200m Run
12 wallballs
6 dips

Tuesday 6/25/19

WOD
"Helen"
3 Rounds for Time
400m Run
21 KBS
12 pull ups

Stamina
3 sets
20 strict hanging knee raises
40 hollow flutter kicks

Monday 6/24/19

Strength
7x1 tempo back squats (5 sec down, 3 sec pause)
then 2 sets of 30-60 second back squat hold

WOD
"Legos"
20min EMOM
Min 1 - 6 bench press (AHAP)
Min 2 - 12/8 cal Bike
Min 3 - 1 seated sled pull
Min 4 - 10 DB curls

Friday 6/21/19

WOD
"Faulkel"
25min AMRAP
8 HSPU
8 box jumps
1 Rope climb

Stamina
1000m Run

Thursday 6/20/19

Strength
EMOM x 12 mins
Even: 3 snatch pulls @ 85%
Odd: 1 power snatch

WOD
"Bob the Builder"
3 sets (NFT)
16 KB front rack reverse lunges
12 V-ups
16 barbell good mornings
12 V-ups
Rest 2 mins

Wednesday 6/19/19

WOD
"Me Three"
Teams of 3 (30 min cap)
100 pull ups
100 OHS (75/55)
80 burpees
80 Thrusters (95/65)
60 TTB
60 Front Squats (115/80)
40 burpee box jump overs
40 clusters (135/95)

Stamina
ROMWOD

Tuesday 6/18/19

Strength
10 min EMOM
3 deadlifts @ 50% building in weight

WOD
"Sprints"
3 rounds
30/20 cal Row
20/12 cal Bike
10-50m sprints
Rest 2 mins

Monday 6/17/19

Strength
EMOM x 12 mins
Even: 10 pistols
Odd: 6 DB push jerks (50/35)

WOD
"Rear End"
18min AMRAP
60 DU
45 air squats
20 hang DB snatch (50/35)
10 push jerks (155/105)

Saturday 6/15/19

TEAM WOD
25 min AMRAP
Teams of 3
75/45 cal Bike
60 alt DB snatch
300 mtn climbers
15 rope climbs

Friday 6/14/19

Strength
10 mins to build to a heavy 8 rep Deadlift

WOD
"Napalm"
2 Rounds for Time
10 bar MU
20 barbell facing burpees
30 deadlifts (225/155)
40 wallballs (30/20)

Thursday 6/13/19

Strength
10 min EMOM
Even: 2 TGU (AHAP)
Odd: 1 wall walk

WOD
"Construction"
3 sets (NFT)
Max reps DB bench press (50/35)
12 DB rows
12 lateral box steps (6 each)
Rest 2 mins

Wednesday 6/12/19

Strength
Back Squat waves
3 sets of 4 reps @ 65% + 5 lbs and 2 reps at 85% +5lbs

WOD
"Jacked Squat"
21 front squats, 21 KBS, 400m Run
15 front squats, 15 KBS, 400m Run
9 front squats, 9 KBS, 400m Run
(115/80), (75/55)

Tuesday 6/11/19

WOD
"Lead Foot"
Part 1 - 4 min AMRAP
21 cal Row, 21 burpees, 21 C2B pull ups
Rest 4 mins
Part 2 - 4 min AMRAP
18 cal Row, 18 burpees, 18 TTB
Rest 4 mins
Part 3 - 4 min AMRAP
15 cal Row, 15 burpees, 15 pull ups

Stamina
10 min EMOM
Even: 40 sec weighted sit ups
Odd: 30 second flutter kicks

Monday 6/10/19

Strength
2 sets of 14 reverse barbell lunges (115/80)
200m Run after each set

WOD
"Double Point"
50 DU, 10 squat snatch (135/95)
50 DU, 8 squat snatch
50 DU, 6 squat snatch
50 DU, 4 squat snatch
50 DU, 2 squat snatch

Saturday 6/8/19

TEAM WOD
with Partner split reps except for the run
5 Rounds for Time
20 pull ups (split)
40 push ups (split)
60 KBS (split)
200m Run (together)

Friday 6/7/19

Strength
Max OHS

WOD
"Sleep Walk"
Teams of 3
7 min clock
80/55 cal Bike
then max OHS (95/65)
rest 3 mins
6 min clock
60/40 cal Bike
then max hang squat cleans (115/85)
rest 3 mins
5 min clock
40/20 cal Bike
then max thrusters (135/95)

Thursday 6/6/19

Strength
Mile Run

WOD
"Tabata Core"
sit ups
supermans
russian twists

Stamina
ROMWOD

Wednesday 6/5/19

WOD
"Water Logged"
1000m Row
then
30 DB snatches (50/35) and 15 burpee box jump overs (24/20)
20 DB snatches and 10 burpee box jump overs
10 DB snatches and 5 burpee box jump overs

Stamina
2 parts
Part 1 - 2 rounds of 200m sled walk
Part 2 - sets of 6 strict pull ups and 12 barbell good mornings

Tuesday 6/4/19

Strength
Every 1:30 for 7 rounds
15/12 cal Row then max HSPU in remaining time

WOD
"Front Runner"
200m Run, 2 power clean and jerks (155/105)
200m Run, 4 power clean and jerks
200m Run, 6 power clean and jerks
200m Run, 8 power clean and jerks
200m Run, 10 power clean and jerks

Monday 6/3/19

Strength
Back squat (wave)
4 reps then 2 reps for 3 rounds
4 reps @ 65%
2 reps @ 85%

WOD
"Payment"
3 sets not for time
Max ring dips
12 bent over barbell rows
18 weighted glute bridges
14 weighted sit ups
200m double DB carry (every 50m switch arm positions)
Rest 2 mins