August 8/1

Wod

Amrap 15

40 double unders

20 wallballs 20/14

10 burpee to a plate

Post Wod - Get after some strict press and push press if you're up to it!!

Monday 7/31

Wod

3 RFT

400m run

21 dumbbell shoulder to overhead 50/35

15 t2b

9 dumbbell power clean 50/35

Friday 7/28

Wod

It's a needed day, come get it in!!

4 x 400m run with 60s rest between

Rest 3 min

4 x 300m run with 45s rest between

Rest 3 min

4 x 200m run with 30s rest between

Your goal is to run each distance in the same time.  So all 400s the same, all 300s the same.. etc

Thursday 7/27

Wod

Emom x 10 #1

15-25 wallballs 

15 ring rows

Rest 5 min

Emom x 10 #2

5-12 strict hspu (30-40s hs hold is the sub)

1-2 rope climbs 

Wednesday 7/26

Weightlifting Wednesday

Every 90s x 10

1 power clean + 1 hang power clean + 2 split jerk 

Tuesday 7/25

Wod

3 RFT 

45 abmat sit ups 

15 front squats 185/135

These front squats should be heavy, pick a weight that may cause you to have to break. Today it's ok, challenge yourself!!

Monday 7/24

Wod

For Time

50 jumping alternating lunges

50 pull ups

50 push press 95/65

50 good mornings 45/35

50 target burpees

Courtesy of CrossFit.com

The scale for pull ups today will be jumping pull ups