August 31, 2017

A.

4 Rounds

*back squats x 10

*20 plank to elbows

*10/10 glute bridges

*10/10 KB row

rest 45-60 seconds btwn. sets

B.

3 Rounds

*10 deadlifts 155/105 H225/155

*250 row or 200m run

*10 bar-over burpees

August 30, 2017

“Annie On the Run”

*400m run

*50 DUs (2:1 SUs)

*50 sit-ups

*200m run

*40 DUs

*40 sit-ups

*200m run

*30 DUs

*30 sit-ups

*200m run

*20 DUs

*20 sit-ups

*200m run

*10 DUs

*10 sit-ups

*400m run

August 29, 2017

A.

EMOM x 12

*6 deadlifts

*5/5 KB press

*100m farmer carry

B.

12 min. AMRAP 50/35

*20 KB swings

*20 goblet squats

*20 Russian twists

August 28, 2017

Weekly Warm-Up

*PVC warm-up

*butt kickers

*high knees

*burpee broad jumps

*toe touches

*floor touches

*bear crawl

*Samson lunges

*3 wall walks

A.

E2MOM x 18

*20 cossack squats

*20 ring rows

*side planks, 45 seconds each OR max HS hold

B.

Partners - switch when runner returns

10 min. AM...

August 25, 2017

A.

*bench press 5x5

B.

6 min. AMRAP

*10 GHDs (or v-ups)

*100m run

rest 3 mins.

6 min. AMRAP

*10 back extensions (or supermans)

*100m run

August 24, 2017

“FILTHY 50”  https://www.crossfit.com/workout/2006/12/04#/comments

or

“DIRTY 30”

August 23, 2017

A. 

*2K row (count backwards for record board)

B.

*50 sit-ups

4 Rounds

*20 supermans

*20 Russian twists 20/14

*20 second plank hold

*50 sit-ups

August 22, 2017

A.

E2MOM x 8

*8 deadlifts

*5-7 DH pull-ups (weighted, if you can)

*20 cossack squats

*2/2 TGUs

B.

10 min. AMRAP

*6 KB snatch 50/35

*6 box JUMPS 24/20

*6 push-ups

Rx = box JUMPS

August 21, 2017

Weekly Warm-Up

*PVC Mobilize

*Butt Kickers

*High Kicks

Row for Reps

*100m +/- = Wall Balls

*206m +/- = Push-Ups

*78m +/- = KB Swings

*lunge with elbow drop

WoD

8 min. AMRAP

*200m run

*10 push-ups

4 min. rest

8 min. AMRAP

*5 DH pull-ups

*10 box overs 24/20

4 min. rest

8 min. AMRAP

*10 fro...

August 18, 2017

A.

10 mins.

*work to heavy clean

B.

“HELEN”

3 rounds

*400m run

*21 KB swings 50/35

*12 pull-ups

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