20160429

For Time:

Run/Row 600m
20 thruster 115/75
20 pull up
Run/Row 400m
20 thruster
20 pull up

20140428

21-15-9

deadlift 225/155
ovhwl (2-50lb db or kb)
burpees over bar

May 16- June 30 session

20160427

EMOM for 14 min

ODD: 3 med ball clean, 6 hollow rock
EVEN: 6 pistols

20160426

3 rounds
30 double under
4 shoulder press 135/95

rest 3 min

3 rounds
30 double under
8 push press 135/95

rest 3 min

3 rounds
30 double under
12 push jerk 135/95

20160421

7 rounds

7 deadlifts
21 du's

20160420

Push Press
3 sets x 5 reps
push jerk
3 sets x 3 reps

Cash in: 16 burpees

3 rounds 250m run
10 pull up
10 push press

Cash out: 16 burpees

20160419

Nancy
5 rounds

400m run
15 ovhs 95/65

Crossfit Kids Summer Camp!!!

20160418

Partner 25 min amrap

20 cal row
30 T2B
40 hand release push up
30 box jump overs
20 sit up

20160415

6 rounds

15 KB swing
15 power clean 95/65
15 box jump

20160414

Build a 1 rep @ 90%
Front squat

12 min amrap

5 HSPU
5 pull up
150m farmer carry

20160413

Ring dips
Knees to elbow
21-18-15-12-9
Double unders
50-40-30-20-10

20160412

"Sisson"
20 min amrap

1 15ft rope climb
5 burpees
200m run

Wear 20lb vest if you have it

20160411

4 min amrap

3 snatches
9 DB thruster 25/35
12 overhead lunge w/ plate 25/35

1 min rest
Repeat x 3

21060508

Elizabeth

21-15-9

Clean 135/95
Ring Dip

20160507

25-20-15

DB front squat
DB snatch
DB row(from plank)

DB weight can change but ideally same for all 3 movements

20160506

5 rounds

15 good mornings
15 sit up
10 pull up
10 dip
500m row

20160405

Fight Gone Bad
3 rounds

1 min at each station

Wall ball 20/14
SDLHP 75/55
Box jump 20/14
Push press 75/55
Row
1 min rest between rounds

20160404

EMOM 10 min

Even: 3 heavy DL
Odd: 40 du's

4 rounds

8 hang squat clean 155/105
8 k2e
8 front rack lunge