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CrossFit – Fri, Aug 15 Metcon (Time) On the 0:00 1 mile run Directly into……. 5 Rounds 15/12 Calorie Row 30 sit-ups or 20 GHD’s

CrossFit – Thu, Aug 14 Front Squat (4 x 5 75% then 1 x 4 80%) 4 x 5 75% then 1 x 4 80% Metcon (Time) ADV RX 4 Rounds 8 Alt. DB Snatches 50/35 4 Wall Facing Strict Push-ups Directly into…. 4 Rounds 8 Alt. DB Snatches 50/35 4 Bar MU RX 4

CrossFit – Wed, Aug 13 Metcon (AMRAP – Reps) 5 Rounds Minute 1: max calorie Ski Erg Minute 2: rest minute 3: max calorie row minute 4 & 5: max burpee box jump overs or step overs minutes 6: rest Score is total calories + burpee reps

CrossFit – Tue, Aug 12 Split Jerk (4 x 5 75% then 1 x 4 80%) 4 x 5 75% then 1 x 4 80% Metcon (Time) 10-9-8-7-6-5-4-3-2-1 Hang Power Clean 15/10 Calorie Bike Directly Into….. 1-2-3-4-5-6-7-8-9-10 Strict Pull-ups 20 DU Barbell 135/95

CrossFit – Mon, Aug 11 Back Squat (4 x 5 75% then 1 x 4 80%) 4 x 5 75% then 1 x 4 80% Metcon (Time) 2 Rounds For Time: 500/450m Row 10 Front Squats 115/85 15 Lateral Burpees Over Barbell

CrossFit – Sat, Aug 9 Metcon (Time) Partner WOD3 Rounds For Time:1,000m Run30 Burpee Box Jump Overs (24″”/20″”)50 Thrusters, 45 / 35 lb * Run together, split reps

CrossFit – Fri, Aug 8 Power Clean (3 cluster sets add weight each set) 3 Cluster Sets: 2 unbroken Power Cleans -Rest 0:15- 2 unbroken Power Cleans Rest 2-3 minutes between sets Barbell 75-80% of 1 RM Build in weight Metcon (AMRAP – Reps) 3 x 2:00 Intervals: 5 Hang Power Cleans 165/115 max calorie

CrossFit – Thu, Aug 7 Metcon (AMRAP – Reps) On the minute x 25 Minute 1-2 Bike (recovery pace) Minute 3: T2B Minute 4: Single DB Devil Press 50/35 Minute 5: Shuttle Run 5 matts down 5 matts back = 2 reps Score is Sum total of lowest round of T2B + Devils Press +

CrossFit – Wed, Aug 6 Floor Press (2 x5 (80%) 2 x3 (85%) 1 x 2+ (90%) if you can keep good form go for more than 2) 2 x5 (80%) 2 x3 (85%) 1 x 2+ (90%) if you can keep good form go for more than 2 Metcon (Time) 4 Rounds 10 DB

CrossFit – Tue, Aug 5 Shoulder Press (2 x5 (80%) 2 x3 (85%) 1 x 2+ (90%) if you can keep good form go for more than 2) 2 x5 (80%) 2 x3 (85%) 1 x 2+ (90%) if you can keep good form go for more than 2 Metcon (Time) Partner WOD For Time