July 9, 2019

CROSSFIT
Metcon
Pick Your Poison (Choose 1 Workout)
Push the Row (Time)
10 Rounds for Time:
10/8 Cal Row
10 Rower Pushups
Elevated pushups with hands on the rower. Chest to rower. Stay tight.
Pull the Bike (Time)
10 Rounds for Time:
10/8 Cal Assault Bike
10 Pullups
Finisher
Choose the movement opposite your metcon.
Max Rep Pushups
May do rower pushups. If so, make note when you log your score.
Max Rep Pullups
May do strict pullups or kipping. Make note when you log your score.

SWEAT
Metcon (AMRAP – Reps)
Tabata Core

Complete 8 rounds of each movement, working for 20 seconds and resting for 10 seconds each round.

Hollow hold (or rock)
Slam Balls (40/25 lb)
Superman
Slamball Front squat (40/25 lb)

July 8, 2019

CROSSFIT
Hang Snatch (5RM)
Unbroken!
Get Up (AMRAP – Rounds and Reps)
15 Minute AMRAP:
5 Sumo Deadlift High Pulls
10 Jumping Split Squats (5 each leg)
5 Push Press
10 Handstand Pushups

(95/65)
(115/85) RX+

SWEAT
Weightlifting
RDL – Single Leg (3 x12)
Use 2 dumbbells
12 each leg
Metcon
“BASELINE” (Time)
500m row
40 air squats
30 sit-ups
20 push-ups
10 pull-ups

YOUTH WEIGHTLIFTING
Weightlifting
Power Jerk (3X3)
Strength
Deadlift (3X3)
Spend some time here working up to a super heavy triple!
Conditioning
Eccentric Handstand Pushups
As many sets of 3 as possible before it gets sloppy.

July 7, 2019

CROSSFIT EXTREME
Death by CrossFit (5 Rounds for reps)
Each movement will start at 6 reps on min 1

1-10 min death by by alternating db snatch (50/35)
-rest 1 min-
1-10 min death by deadlift (50% of 1 rep)
-rest 1 min-
1-10 min death by HSPU
-rest 1 min-
1-10 min death by dumbbell thruster (25/20 each arm)
-rest 1 min-
1-10 min death by pull ups

At the point you fail any movement finish each round with 4 count flutter kick in place of movement.
Scale options:
Db snatch-lighter db
Deadlift-less weight
HSPU- one abmat, box, v push ups, regular push ups
Thrusters- lighter weight
Pull ups- jumping pull up, banded pull up. Banded last pulls

Choose a variation that allows you to complete the movement until at least min 7 (12 reps)

July 6, 2019

CROSSFIT
Ring row/ghd (3 x max reps)
3 rounds
Max rep ring row superset with 10-25 ghd sit ups

Standards
The bottom of the lowest part of the wood on the rings must be hung 34โ€ from the floor. A line must be taped directly under the rig, in line with the rig and the rings. The athleteโ€™s heels must be across the line at all times. Arms must be straight at the bottom of the movement (elbows fully extended) and the athlete must rise until the rings touch their chest.
GHD sit up- buttocks beyond centerline of pad, men touch ground, women touch 4 inch plate. If you frequently do GHD go for 25, if you donโ€™t do frequently donโ€™t do more than 10-15
Score lowest set of ring rows, record number of GHD sit ups in comments. Same number of GHDs each set
Hold onto your bells! (Time)
125 double kb Russian swings for time (35/26)
– EMOM 4 box step overs on 20 inch box holding kB
– Starting with box step overs
12 min timecap

SWEAT
Teamwork Rows & Plates (Time)
For time:

Row 3200 m
11 Bumper Plate Ground To Overheads (45/25)
22 Overhead Walking Lunge With Plates,(45/25)
Teams of 3 accumulate 3200m total. Meet someone new! Teams of two may also opt for no rest.

Partner A: Row
Partner B: G20 & Lunge
Partner 3: Rest

Partner B is “timekeeper”

STRONGMAN
Graceabell Row Boat (Time)
Buy-in: row 30 cal.
30 rounds:
1 Clean and Jerk
1 Snatch
135/95
Cash out: row 30 cal.
The Longest Mile (Time)
4 Rounds
10 Burpees
100M Run
10 Air Squats
100M Run
10 Push Ups
100M Run
10 Sit Ups
100M Run
AdamBrown (Time)
Two Rounds For Time of:
295 pound Deadlift, 24 reps
24 Box jumps, 24″ box
24 Wallball shots, 20 pound ball
195 pound Bench press, 24 reps
24 Box jumps, 24″ box
24 Wallball shots, 20 pound ball
145 pound Clean, 24 reps
In honor of Navy Chief Special Warfare Operator (SEAL) Adam Lee Brown, 36, of Hot Springs, AR, was killed on March 17th, 2010
To learn more about AdamBrown click here
Metcon (Time)
Strong Death March
8 Rounds
200M of the following:
Barbell/Yoke carry 135/95
Farmers 70/53 per hand
Odd Object carry AHAP
Sled Push 95/45
*you choose order

July 5, 2019

CROSSFIT
Strength
Back Squat (70%X8, 80%X5, 90%X3, 97%X1, 92%X3, 82%X5, 72%X8+)
These are tried and true percentages. You are not meant to miss. Stay true to your actual max so your muscles can grow.
Metcon
Jump Walk Throw (AMRAP – Rounds and Reps)
10 Minute AMRAP:
25 Box Jumps
25′ HS Walk
25 Wall Balls
Sub HS Walks for one trip around your box. Feet in center of box, side walk in a circle. Switch direction each round.

SWEAT
Metcon (Time)
Kettle Cooked Chipper

20 Kettlebell Sumo Deadlifts
30 Goblet squats (26/35)
40 Kettlebell Swings (26/35)
50 Calories on the rower
40 Kettlebell Swings
30 Goblet Swings
20 Kettlebell Sumo Deadlifts

July 4, 2019

HAPPY 4TH OF JULY!
MIXED LEVEL WOD

Metcon: For Time
1776
As a team complete a total of 1776 reps of the following movements in any order:

Kettlebell Swings (53/35)
Box Jumps (24/20)
Air Squats
Push-Ups
Burpees
Pull-Ups
Sit-Ups
Row (Calories)
Double Unders
Wall Balls (20/14)
Ball Slams (40/25)
Dumbbell Push Press (45/35)

July 3, 2019

CROSSFIT
Conditioning
Unbroken EMOM (AMRAP – Rounds)
20 Minute EMOM:
Minute 1: Unbroken 3 Position Snatch (115/85)
Minute 2: 6 Unbroken pull-ups
Minute 3: 9 Unbroken plank knees-to-elbow (must touch elbow)
Minute 4: 12 Unbroken double unders
Score number of completed rounds.

RX+ (155/105), Strict pull-ups, 24 double unders –MUST DO ALL RX+ OPTIONS TO LOG RX+

SWEAT
Metcon (AMRAP – Reps)
Pulls and Burpees

18 minute EMOM
Odds: Alternating dumbell snatch
Evens: 8 Burpees

YOUTH WEIGHTLIFTING
Weightlifting
Clean and Jerk (3X2)
Strength
Clean Pull (3X4)
Front Squat (4X3)
Conditioning
Handstand Holds!
8 Rounds:
20 seconds on, 10 seconds off

July 2, 2019

CROSSFIT
Strength
Strict Press (Work up to 1RM w/3 super sets of 20 arch rocks.)
Increase a couple reps of arch rocks each set. ๐Ÿ‘
Push Press (Work up to 1RM w/3 super sets of reverse hyper.)
Increase weight on reverse hyper. Sub back extensions if wanted. ๐Ÿ‘๐Ÿ‘
Jerk (Work up to 1RM w/3 super sets of 100m lunges.)
Take a little more weight with you each trip and long steps for booty gains! ๐Ÿ‘๐Ÿ‘๐Ÿ‘

SWEAT
Strength: Front Rack Lunge (10 reps each leg)
Metcon: For Time
Jumping Balls
5 Rounds for time:
50 Double Unders
10 Wall Balls

July 1, 2019

CROSSFIT
Conditioning
Elizabeth (Time)
21-15-9
Clean, 135# / 95#
Ring Dips
Strength
Squat Clean (6 minutes to establish a 1 RM post WOD)

SWEAT
Can’t Beat the Basics (AMRAP – Rounds)
14 Minute AMRAP:
20 Pushups
20 Ab Mat Situps
20 Air Squats
20 Mountain Climbers

YOUTH WEIGHTLIFTING
Weightlifting
Jerk (3X3)
Strength
Back Squat (4X3)
Conditioning
PVC Balance

200 M walk with PVC overhead and KBS attached to each side with bands.
The tighter your core, the more you press to the sky, the more balanced you’ll be!

June 30, 2019

CROSSFIT EXTREME
Can You Hack IT? (8 Rounds for time)
6 Rounds
In 6 min Complete:

100 m run
2 Front Squat 165/115
3 Shoulder to Overhead 165/115
4 Burpees Over Bar
5 Wall Walks
4 Burpees over Bar
3 Shoulder to Overhead
2 Front squat
100 m run
-rest remainder of 6 min-

Barbell starts on floor
Rx+ 205/145
Squat clean does not count as front squat.

Stimulus for this workout should include heavyish barbell work under fatigue.