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Month: July 2019

Thursday August 1

AMRAP 6: 
1 Rope Climb
6 Hang Power Cleans (135/95) 
18/12 Calorie Bike
Rest 6 Minutes
AMRAP 6:
1 Rope Climb
6 Hang Power Cleans (95/65) 
18/12 Calorie Bike

Stamina WOD (6:00pm – 7:30pm; open to all members and drop-ins!):
Partner workout (you-go-I-go style). AMRAP50 of the following ladies:
Elizabeth => 21-15-9 of Cleans (135/95#) & Ring dips
Eva => 5 rounds of 800m run, 30 KBs (72/53#), 30 Pull-ups
Diane => 21-15-9 of DL (225/155#) & HSPU’s
Kelly => 5 rounds of 400m run, 30 box jumps (24/20″), 30 WB’s (20/14#)
Fran => 21-15-9 of Thrusters (95/65#) & Pull-ups

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Wednesday July 31

For Time:
200m Run, 27 Wallballs, 27 Box Jumps
200m Run, 21 Wallballs, 21 Box Jumps
200m Run, 15 Wallballs, 15 Box Jumps
200m Run, 9 Wallballs, 9 Box Jumps

KIDS CROSSFIT 10AM
20 jump ropes
10 Cal on bike or run 200 m
5 full cleans

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Friday July 26

Ascending Ladder for 12 Minutes:
3 Calorie Row
3 Kettlebell Swings 53/35
3 Wallballs 20/14
6 Calorie Row
6 Kettlebell Swings
6 Wallballs
9’s, 12’s, 15’s… continuing to add (3) until the time cap is reached.

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Thursday July 25

AMRAP 25:
TEAMS OF 2
12 Wallballs 20/14
10 Box Step-ups (30/20 DB to 20″)
8 Burpees 
*one partner completes a whole round while other partner rests

Stamina WOD:
Baseline:
Row 30 calories for time

WOD:
Four rounds for time of:
50 – Lunges (reverse; 1 rep/leg; 35/25# DB’s)
40 – Front squats (35/25# DB’s)
30 – Power snatch (double DB’s; 35/25#)
20 – HC&J (35/25# DB’s)
10 – Man makers (35/25# DB’s)
*E5MO5M – Row 30 cals*


50 min time cap

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Wednesday July 24

For Time:
50/35 Calorie Assault Bike
… Directly into:
100-80-60-40-20 – Double-Unders
50-40-30-20-10 – AbMat Sit-Ups
… Directly into:
50/35 Calorie Assault Bike


KIDS CROSSFIT 10AM
5 RFT
5 KB deadlifts
5 KB swings
5 KB alternating lungs (5 each leg)
5 KB snatch
Run 200 m

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Monday July 22

For Time
12-9-6:
Ring Muscle-Ups
Squat Cleans
Pounds – 165/115

KIDS CROSSFIT 10AM
3 person teams (65 reps if 2)
As a team work through
100 jumping pull ups
100 sit ups
100 power snatch

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