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Tuesday June 27, 2017

by Kristen June 27, 2017

With a running clock: 15 min amrap 400m run 21 deadlifts 95/65 Rest 5 minutes 10 min amrap 200m run 15 front squats 95/65 Rest 5 minutes 5 min amrap 100m run 9 thrusters 95/65

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Monday June 26, 2017

by Kristen June 26, 2017

Strength: 5×3 clean and jerk at 75% not touch and go 5×5 Front Squat Weight stays the same for every set Strength Conditioning: 5 rounds NOT for time Score is total reps Max push press @ bodyweight Max toes to bar No rest between movements. 3 min rest between rounds

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Friday June 23, 2017

by Kristen June 23, 2017

Partner Fran Up and Down 21-15-9-9-15-21 Partner A does pull ups Up then thrusters down Wod 2: Partner Chipper For time: 50 Burpee box jumps 40 Ring dips 30 KB overhead squats 20 DB power cleans 10 Muscle ups/chest to bar

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Thursday June 22, 2017

by Kristen June 22, 2017

Front squat 3×3 Stay at the same weight Back Squat 3×3 Stay at the same weight 5 rounds 10 pull ups 10 push press 95/65 10 front squats 95/65 10 kb swings 70/56

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Wednesday June 21, 2017

by Kristen June 21, 2017

3 rounds 30 deadlifts 185/135 20 front squats 185/135 10 power cleans 185/135 Rest 2 minutes between rounds For Time: 400m run with a medicine ball 20/14 8 rounds 10 wall balls 20/14 1 rope climb 300m run with a medicine ball 4 rounds 10 wall balls 1 rope climb 200m run with medicine ball […]

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Tuesday June 20, 2017

by Kristen June 20, 2017

5 rounds 10 ground to overhead 95/65 10 lateral burpees over bar Rest 5 minutes 3 rounds 15 ground to overhead 115/80 15 lateral burpees over bar Rest 3 minutes 1 round 30 ground to overhead 135/95 30 lateral burpees over bar

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Monday June 19, 2017

by Kristen June 19, 2017

Strength: 20 minutes to establish a heavy 3 rep back squat Strength: Front Squat 4×6 same weight Wod: 7 min Amrap 5 power cleans 135/95 5 handstand push ups

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Friday June 16, 2017

by Kristen June 16, 2017

3 rounds 21 wall balls 20/14 15 toes to bar 9 db squat cleans 50/35 Skill work: Kb OHS practice Wod 2: 50 KB overhead squats single arm, 25 each

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Thursday June 15, 2017

by Kristen June 15, 2017

You choose your workout: 1000m row 100 double unders/200 singles 1 mile run Or 2k row 200 double unders/400singles 2 mile run Or 3k row 300 double unders/600 singles 3 mile run

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Wednesday June 14, 2017

by Kristen June 14, 2017

5 squat cleans 135/95 5 squat cleans 155/105 5 squat cleans 185/115 5 squat cleans 225/135 Rest 5 mins 3 squat cleans 185/115 3 squat cleans 225/135 3 squat cleans 245/145 3 squat cleans 255/155 12 min clock 1 min double unders 1 min db snatches 50/35 2 min double unders 2 min db snatches […]

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