Saturday June 8

WOD:

2 Rounds

1 mile run

30 Burpees

40 Sit Ups

Friday June 7

Strength:

20 Upside down Sit Ups

30 Overhead weighted Lunges with Plates (55/35)

WOD:

Complete as many rounds as possible in 20 minutes of:

5 Handstand push-ups

7 Chest to bar pull-ups

35 pound Dumbbell squat snatch, 10 reps, alternating

Thursday June 6

Strength:

AMRAP 10 mins

10 Strict Pull Ups

200 m Run

WOD:

5 x 400 m Sprint

 

Wednesday June 5

Your habits now will reverberate in history through your children! (See attached photo)


Strength:


Muscle Ups (Transition)



WOD:

Must Complete 150 Push Ups

EMOTM:

2 Power Cleans (165/105)

The remainder time complete as many push ups as possible.

FOR TIME

Tuesday June 4 Good Morning!

Strength:

Front Squat

3 Rounds

5 Light 

5 Medium

5 Heavy

WOD:

3 Rope Climb

30 Box Jumps

15 Pull Ups

20 Double Unders

3 Muscle Ups

500 m Row

3 Muscle Ups

20 Double Unders

15 Pull Ups

30 Box Jumps

3 Rope Climb

Monday June 3

Happy Birthday John!


Strength:

100 Pistols



WOD:


DIANNE


21 - 15 - 9

Hand Stand Push Ups
Deadlifts (225/155)

Saturday June 1

WOD:



Tabata Wouldn't you Know it

HSPU
Ring Rows
L-Sit
Double Unders


This Looks Fun!

Friday May 31

Strength:

200 m Lunges


WOD:

5 Rounds

2 Lengths Bear Crawl

3 Muscle Ups

Thursday May 30

Strength:

Hand Stand Walking

5 min LSit


WOD:

3 Rounds

5 Squat Snatch
20 Double Unders
10 Burpees

Wednesday May 29

Strength:

5 Rounds of Deadlift

5 Light
5 Medium
5 Heavy


WOD:

5 Rounds

10 HSPU
10 Pistols

Monday May 27

Prayer


Murph

1 mile run

100 Pull Ups
200 Push Ups
300 Squats

1 mile run

Tuesday May 28

Warm Up:

500 m Run

Write 3 New Standards Short Term

2 Long Term

5 Reasons for each

Where are you in that area/rituals
Where you must be/rituals


WOD:

CF TOTAL

3 attempts at

1 Rep Max Shoulder Press

1 Rep Max Back Squat

1 Rep Max Deadlift

Friday May 24

Strength:

Push Ups to a special song!



WOD:

EMOTM - until 50 Squat Snatch are completed

2 Burpees

AMRAP of Squat Snatch (115/75)

Thursday May 23

Our team is getting strong! Lots of difficult movements yesterday and you are all getting close to RXing all of them ! Lariza and Hedi did all their Deadlifts with 155lbs as well! Great work you two!

Brett


Strength:

10 Rope Climbs

10 Slosh Pipe Leans



WOD:

16 min AMARAP


20 Double Unders
10 Toes to Bar
20 Kettle Bell Swings (70/53)