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Monday July 10, 2017

by Kristen July 10, 2017

Clean & Jerk 5×3 @80% Overhead Squat 1×10 Front Squat for load: 5×5@80% 3 minutes max effort Push-Ups 3 Minutes Max effort Pull-Ups

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Friday July 7, 2017

by Kristen July 7, 2017

Complete as many rounds as possible in 20 minutes of: • 45-lb. overhead squats, 20 reps • 45-lb. back squats, 20 reps • 400-meter run

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Thursday July 6, 2017

by Kristen July 6, 2017

“Jared” Four rounds of: Run 800 meters 40 Pull-ups 70 Push-ups

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Wednesday July 5, 2017

by Kristen July 5, 2017

Adam Brown 2 rounds 24 deadlifts 295/205 24 box jumps 24/20 24 wall balls 20/14 24 bench press 195/135 24 wall balls 20/14 24 box jumps 20/14 24 cleans 145/100 Partners – alternating to accumulate reps

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Thursday June 29, 2017

by Kristen June 29, 2017

9 min amrap 9 Russian kb swings 70/55 9 burpees 9 Russian kb swings 70/55 9 box jumps 24/20 10-9-8-7-6-5-4-3-2-1 Thrusters 115/80 100-200-300-400-500-600-700-800-900-1000m Row

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Wednesday June 28, 2017

by Kristen June 28, 2017

20 min amrap: 50 wall balls 20/14 50 double unders 40 box jumps 24/20 40 toes to bar 30 chest to bar 30 burpees 20 power cleans 95/65 20 jerks 95/65 10 snatches 95/65 10 ring muscle ups 10 min EMOM Odd: 7 overhead squats 95/65 Even: 7 handstand push ups

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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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