Monday 8/1

Performance and Fitness WOD

Take your pick

Option A

12 RFT

200m run

Rest 2 min

Option B

12 RFT 

Row 250m

Rest 2 min

Option C

12 RFT 

Bike 20/15 cal

Rest 2 min

Option D

12 RFT 

Ski 250m

Rest 2 min

Wednesday 7/31

Performance WOD

21-15-9

Wall ball 20/14

Box jump 24/20

Power snatch 115/75

Fitness WOD

21-15-9

Wall ball

Box jump 24/20

Power snatch 

Tuesday 7/30

Strength 

Clean Deadlift 3 x 10

Wod

For Time

60 cal row

50 sit up

40 dumbbell hang squat clean 50/35

50 sit up

800m run

Monday 7/29

Performance WOD 

“Nate”

Amrap 20

2 muscle ups

4 hspu

8 kettlebell swings 70/53

Fitness WOD

“Nate-ish”

Amrap 20

6 pull ups

7 push press 

8 kettlebell swings

Friday 7/26

Performance WOD

5 RFT 

25 wall ball 20/14

10 deadlift 225/155

Fitness WOD

5 RFT 

25 wall ball (pick weight)

10 deadlift (pick weight)

The objective for this workout is to do both movements as close to unbroken as possible.  Either track delivers quality fitness.  Choose correctly based on you, nobody else!

Thursday 7/25

Performance and Fitness WOD

Partner WOD

Buy - In

100/80 calorie row

Then,

4 rounds each

10 single dumbbell hang clean & jerk 

10 single arm overhead walking lunge

10 single dumbbell hang clean & jerk

10 single arm overhead walking lunge 

One partner work and the other rests, split the row however and each partner does 4 rounds

Wednesday 7/24

“Performance WOD”

Amrap 20

400m run

40 ghdsu

30 box jumps 24/20

20 burpee

“Fitness WOD”

Amrap 20

400m run

40 Abmat sit up 

30 box jumps 24/20

20 burpee

Tuesday 7/23

Performance and Fitness

Amrap 3

75 double under

Max squat clean 135/95

Rest 1 min

Amrap 3

75 double under

Max squat clean 185/135

Rest 1 min

Amrap 3

75 double under

Max squat clean 225/155

Rest 1 min

Amrap 3

75 double under

Max squat clean (pick load)

Scale back the double under reps or do 150 singles

Monday 7/22

Strength

Back Squat 3 x 10

Performance

4 RFT 

20/15 cal row

20 dumbbell snatch 50/35

20 T2B

Fitness

4 RFT 

20/15 cal row

20 dumbbell snatch

20 hanging knee raise

Friday 7/19

Strength 

Front squat 10 x 1

Performance WOD

10-8-6-4-2

Clean and jerk 185/135

5-4-3-2-1

Rope climb

Fitness WOD

10-8-6-4-2

Clean and jerk (pick load)

20-16-12-8-4

Ring row

Thursday 7/18

Performance and Fitness 

Amrap 5

15 air squats 

15 KBS (pick load)

15 push ups

Rest 2 min

Amrap 4

12 air squats

12 KBS (pick loaf)

12 push ups

Rest 2 min

Amrap 3

9 air squats

9 KBS

9 push ups 

Wednesday 7/17

Performance

“Jerry”

For Time

1 mile run

2k row

1 mile run

Fitness 

“Team Jerry”

For Time

1 mile run

2k row

1 mile run

Alternate every 200m. 

Tuesday 7/16

Strength / Skill

Emom x 10

Odd: 5 push jerk climbing

Even: strict muscle up practice 

Performance

Amrap 10

6 barmu

12 deadlift 225/155

24 double under

Fitness

Amrap 10

6 pull up

12 deadlift (pick load)

24 double under

Monday 7/15

Strength

Back Squat 10 x 1

Performance & Fitness WOD

“SQT”

3 RFT 

10 ground to overhead 95/65

200m shuttle run (50m and back twice)

Friday 7/12

Going away WOD for Chelsea during the 530 class.  Feel free to workiut twice today if you want.  I will announce Chelsea’s WOD at 5:30!!

PERFORMANCE

20 RFT 

5 T2B

3 strict hspu

1 power snatch 75%

FITNESS

20 RFT 

5 T2B

3 push up

1 power snatch (pick load)

Thursday 7/11

Wod

3 RFT 

400m run

21 burpee

Wednesday 7/10

Wod

4 RFT 

15 thruster 95/65

15 pull ups

Tuesday 7/9

Strength

Every 1:30 for 10 rounds

1 squat clean

Wod

3 rounds

21 cal row

15 box jump 24/20

9 hang power clean 115/85

Monday 7/8

Wod

Amrap 12

20 dumbbell snatch 50/53

50 double under

Friday 7/5

The Lyon

5 rounds, each for time of:
165-lb. squat cleans, 7 reps
165-lb. shoulder-to-overheads, 7 reps
7 burpee chest-to-bar pull-ups

Rest 2 minutes between rounds.

Ideally, use a pull-up bar that is 6 inches above your max reach when standing.

Post time for each round to comments.

Capt. David Lyon, 28, of Sandpoint, Idaho, was killed by an improvised explosive device in Kabul, Afghanistan, on Dec. 27, 2013. Lyon was a member of the 21st Logistics Readiness Squadron at Peterson Air Force Base in Colorado Springs, Colorado.

He was a 2008 graduate of the Air Force Academy, where he became well known for his athleticism, leadership and strength of character. He was a sports standout in high school and at the Academy, and while serving in the Air Force, he inspired many to start CrossFit.

He is survived by his wife, Capt. Dana Lyon, and many other friends and family members.

Wednesday 7/3

"Jack"

Complete as many rounds as possible in 20 minutes of:
115/ 75 pound Push press, 10 reps
10 KB Swings, 53/35
10 Box jumps, 24/20

Army Staff Sgt. Jack M. Martin III, 26, of Bethany, Oklahoma, assigned to the 3rd Battalion, 1st Special Forces Group, Fort Lewis, Wash., died September 29th, 2009, in Jolo Island, Philippines, from the detonation of an improvised explosive device. Martin is survived by his wife Ashley Martin, his parents Jack and Cheryl Martin, and siblings Abe, Mandi, Amber and Abi.

Tuesday 7/2

"Loredo"

Six rounds for time of:
24 Squats
24 Push-ups
24 Walking lunge steps
Run 400 meters