WOD

6.27.19 – Thursday

SKILLS CLASS

STRENGTH/SKILL
Kipping Pull-Up Technique

METCON
200 M Run
21-15-9
Pull-ups
Burpees
Wallballs (20/14)
200 M Run

STRENGTH
See Platform Whiteboard

6.26.19 – Wednesday

101

SKILL/STRENGTH
Pistol and Handstand Hold Technique

METCON
1k Row Time Trial
Rest 4 Mins
3 Rounds for time of:
10 DB Snatches Right Arm (50/35)
10 DB Snatches Left Arm (50/35)
10 Burpees

CROSSFIT

SKILL
Gymnastics Conditioning
EMOM X 12
M1: 12 Pistols (Alternating)
M2: 12m HS Walk (Scale 2 Wall Walks)
M3: Rest

METCON
1k Row Time Trial
Rest 4 Mins
3 Rounds for time of:
10 DB Snatches Right Arm (50/35)
10 DB Snatches Left Arm (50/35)
10 Burpees

 

6.25.19 – Tuesday

REMINDER

We will be closed on Thursday July 4th in observance of Independence day. We will have open gym Friday July 5th from 10am-12pm. Regular classes will resume Saturday July 6th.

101

SKILL/STRENGTH
Every 60s X 5
1 3s Tempo Clean Pull + 1 Hang Power Clean (Moderate)

OT2Mx4
1 Squat Clean

METCON
“Helen”
3 Rounds For Time
400 meter Run
21 KBS (55/35)
12 Pull-Ups

CROSSFIT

SKILL/STRENGTH
Every 60s X 5
1 3s Tempo Clean Pull + 1 Hang Power Clean (Moderate)

OT2Mx4
1 Squat Clean

METCON
“Helen”
3 Rounds For Time
400 meter Run
21 KBS (55/35)
12 Pull-Ups

6.24.19 – Monday

101

SKILL/STRENGTH
Barbell Z Press 3×8
Banded Lat Pull Down 3×10

Barbell Bent Over Row 3×10
Ring Dips 3×8

METCON
For time:
30 Cal AB Buy in:
3 Rounds
12 T2B
12 Box Jump (24/20)
12 Thrusters (95/65, 115,85, 135,95)
*Increasing Wt each Round

CROSSFIT

SKILL/STRENGTH
Barbell Z Press 3×8
Banded Lat Pull Down 3×10

Barbell Bent Over Row 3×10
Ring Dips 3×8

METCON
For time:
30 Cal AB Buy in:
3 Rounds
12 T2B
12 Box Jump (24/20)
12 Thrusters (95/65, 115,85, 135,95)
*Increasing Wt each Round

6.22.19 – Saturday

In memory of Navy Lieutenant Michael Murphy, 29, of Patchogue, N.Y., who was killed in Afghanistan June 28th, 2005. This workout was one of Mike’s favorites and he’d named it “Body Armor”. From here on it will be referred to as “Murph” in honor of the focused warrior and great American who wanted nothing more in life than to serve this great country and the beautiful people who make it what it is.

Partition the pull-ups, push-ups, and squats as needed. Start and finish with a mile run. If you’ve got a twenty pound vest or body armor, wear it.

CROSSFIT 8,9,10am

For time:
1 mile Run
100 Pull-ups
200 Push-ups
300 Squats
1 mile Run

6.21.19 – Friday

CROSSFIT

SKILL/STRENGTH
Every 90s X 7
1 Tempo Snatch Pull + 1 Hang Power Snatch (Moderate)
Power Snatch
5×1 (Heavy)

METCON
Teams of 2, 4RFT (each):
10 HSPU
50 Ft. Front Rack Dual DB Walking Lunge (50/35)
14/10 Cal Row
*25 Foot increments

6.20.19 – Thursday

CROSSFIT/101

Rest/Make-up day

SKILLS CLASS

SKILL
Deadlift Technique…
EMOMx12
M1: 12 PVC Good Mornings
M2: Rest
M3: 8 KB Deadlifts

METCON
AMRAP 9
8 Deadlifts (Moderate)
8 Burpees over Bar
*Unbroken DL reps

STRENGTH
See Platform Whiteboard

6.19.19 – Wednesday

NEWS
Congratulations to Amanda Schaumann on being our June Athlete of the Month! Read more about Amanda here.

101

SKILL/STRENGTH
Review Metcon Movements

METCON
Teams of 2, for time:
50-40-30-20-10*
Wall Balls (20/14)
Box Jump (24/20)
KBS (55/35)
*50 DU’s after each completed round of the three movements
Notes:
-Partners split reps however they’d like and do DU’s together

CROSSFIT

SKILL/STRENGTH
Review Metcon Movements

METCON
Teams of 2, for time:
50-40-30-20-10*
Wall Balls (20/14)
Box Jump (24/20)
KBS (55/35)
*50 DU’s after each completed round of the three movements
Notes:
– RX+ (30in Box, 70/55 KB)
-Partners split reps however they’d like and do DU’s together

6.18.19 – Tuesday

101

SKILL/STRENGTH
Power Clean and Toes to bar technique then..
OT2MX6
2 Pull-ups
4 Toes to bar

METCON
AMRAP 14
Run 200m
9 Burpees
9 Power Cleans (135/95)

CROSSFIT

STRENGTH/SKILL
OT2MX6
4 Toes to Bar
2 Bar Muscle-Ups

METCON
AMRAP 14
Run 200m
9 Burpees
9 Power Cleans (135/95)

6.17.19 – Monday

101
SKILL/STRENGTH
Back Squat Technique then..
3 x 4 @ 70% (4242)

METCON
“Randy”
For time:
75 Power Snatches (75/55)

CROSSFIT
SKILL/STRENGTH
Back Squat
3 x 4 @ 70% (4242)

METCON
For time:
75 Power Snatches (75/55)