Lift
7am to 830am
CrossFit
A. Warm UP
B. Teams of 2 to Complete (one working one resting)
"BACK PEDAL"
70/50 Calorie Row, 50 Power Snatches (115/80), 10 Rope Climbs
70/50 Calorie Row, 50 Clean and Jerks (135/95), 10 Rope Climbs
July 3rd Monday ONLY WOD time is at 9:15am. July 4th Closed
CrossFit
A. Warm Up
B.
4 Minute AMRAP
21 Power Cleans (135/95)
15 Burpee Box Jump Overs (24/20″)
9 Toe to Bar
Rest 4:00
4 Minute AMRAP
21 Power Cleans (115/80)
15 Burpee Box Jump Overs (24/20″)
9 Toes to Bar
Rest 4:00
4 Minute AMRAP
21 Power Cleans (95/65)
15 Burpee Box Jump Overs (24/20″)
9 Toes to Bar
CrossFit
A. Warm UP
B. 12 minutes to work up to a Heavy Push Press
C. 10 Minute EMOM of (5 rounds of each)
5 Thrusters (build in weight )
200 Meter Run
Yoga Stretch
630pm to 730pm
CrossFit
Since Tobi is on vacation this week we will not be doing any running work outsWe will wait until she gets back.
A. Warm Up
B. 5 Rounds for Time of (crossfit linchpin)
20 Wall Ball 20/14
15 Pull Ups
10 HSPU (Pike Push Ups/Knees on the box/Toes on the Box. no pads)
CrossFit
A. Warm Up
B. Front/Back Squats
C. "ALL OVER"
5 Rounds:
10 Power Snatches (95/65)
10 Box Jump Overs (24″/20″)
Office Yoga
12pm to 1245pm
LIft
7am to 830am
CrossFit
A. Warm Up
B. to be completed as an individual or in teams of 2
(time cap for individuals)
"DANIEL"
For Time:
50 Pull-Ups
400 Meter Run
21 Thrusters (95/65)
800 Meter Run
21 Thrusters (95/65)
400 Meter Run
50 Pull-Ups
CrossFit
A. Warm Up
B. Tabata
Office Yoga
12pm to 1245pm
Meet at Merrill Park, Eagle Idaho
CrossFit
A. Warm Up
B. Hang Power Cleans
3 Reps every 90 seconds
Build for 8 Sets (begin at 50% of your 1 rep max Power Clean)
C. “Freight Train” V3
On the Minute x 6
Minute 1 – 8 Hang Squat Cleans + 3 Push Jerks
Minute 2 – 7 Hang Squat Cleans + 4 Push Jerks
Minute 3 – 6 Hang Squat Cleans + 5 Push Jerks
Minute 4 – 5 Hang Squat Cleans + 6 Push Jerks
Minute 5 – 4 Hang Squat Cleans + 7 Push Jerks
Minute 6 – 3 Hang Squat Cleans + 8 Push Jerks
Version 3. Volume remains the same as when completed previously (May 31st), but we are climbing in percentage (from 50% to 55%)
The goal is to hang onto the bar for all repetitions inside the minute.
D, Sled Push
4 x 40ft x 275/155
KB with Katie
530pm to 630pm
CrossFit
A. Warm Up
B. Build to a Heavy 3-Rep Deadlift in 12 Minutes
D. "OPTIMUS PRIME"
AMRAP 7:
Wallballs (20/14) – Females to a 9′ Target
*Every Minute on the Minute – 5 Deadlifts (205/145)
Workout starts on the wallballs. Score is total wallball repetitions (do not count deadlifts).
Yoga Stretch
630pm to 730pm
CrossFit
A. Warm Up
B. Skills
C. For Time
1000 Meter Run
30 KB Swings 53/35
20 Burpees
CrossFit
A. Warm Up
B. Overhead Squats/Front Squats
C. 15 Minute EMOM of
1 - 50 Double Unders
2 - 15/12 Cal Row
3 - 10 Overhead Squat/Front Squat (No Rack)
Lift
7am to 830am
CrossFit
A. Warm Up
B. Teams of 3
"EDGARTON" (TEAM VERSION) (cfne)
Teams of 3:
600 Meter Run
80 Box Jump Overs (24″/20″) *Step-Overs allowed
60 Power Snatches (95/65)
20 Burpee Bar Muscle-Ups
60 Power Snatches (95/65)
80 Box Jump Overs (24″/20″) *Step-Overs allowed
600 Meter Run
CrossFit
A. Warm Up
B. EMOM x 12
1 - Row 12 - 15 Calorie
2 - Deadlift x 7 (185/125)
3 - DB Push Press x 10 (35/25)
C. Sled Push
6 x 40ft x 225/155
CrossFit
A. Warm Up
B. Take 10 Minutes to work up to a heavy Power Clean
C."Behind Bars"
AMRAP 4:00:
400m Run
15 Burpees Over Bar
Max Power Cleans (135/95)
Rest 4:00
AMRAP 4:00:
400m Run
10 Burpees Over Bar
Max Power Cleans (155/105)
Rest 4:00
AMRAP 4:00:
400m Run
5 Burpees Over Bar
Max Power Cleans (185/135)
Yoga Stretch
630pm to 730pm
CrossFit
A. Warm Up
B. For Time
7 Rounds with a 1 minute rest between rounds
10 Front Rack Reverse Lunge 95/65 5 rt/lt
10 Power Cleans
10 Bar over Hops
200 Meter Run
1 minute rest
CrossFit
A. Warm Up
B. Back Squats
C. "Jackie"
1000 Meter Row
50 Thrusters 45/35
30 Pull Ups
Office Yoga
12pm to 1245pm
Lift
7am to 830am
CrossFit
A. Warm Up
B. For Time
3 Rounds of
600 Meter Run
15 Power Cleans 155/115
CrossFit
A. Warm Up
B. Tabata
Office Yoga
not today
CrossFit
A. Warm Up
B. For Time
21-15-9 of
Hang Power Clean 95/65
Wall Balls
C. Sled Push
4 x 40 ft x 225/155
CrossFit
A. Warm Up
B. Deadlifts
C.
"ZAGATO"
21 – 15 – 9:
Deadlifts (135/95)
Push Jerks (135/95)
Barbell-Facing Burpees
CFNE
Yoga Stretch
630pm to 730pm