Sunday 190630

Warm-Up:
800m Run
10 Band Pull Aparts
10 Banded Good Mornings
10 Single Arm DB Push Press (each)

Strength:
A. Barbell push press.
5 rep max today in 5 sets
B. Clean grip DL at 3030, 2x4 100%; 2x2 105% of clean

MetCon:
TBA

Saturday 190629

No Class - White Gravel Mines Run

Friday 190628

Warm-Up:
Athlete Choice 

Strength:
A. Overhead Squat.
work up to a tough triple over 5 sets

B. Slow Snatch 3sec. lift off to knee, then drive through the finish
1x2(60), 2x2 (70, 75) 4x1 (80)

C. 3 sets of the below
4 FS @ 80% - from rack
rest :10
:60 bike @easy effort

MetCon:
5 rounds
21/18 cal ski erg
100' DB walking lunge, 5035# per hand
3 rope climbs
rest = work bt. each round

rest 10:00

15m @ smooth effort
30' HSW
50' Farmers carry, 70/55# per hand
50' heavy sled push

Extra:
A. Bottoms Up KB Overhead Walk x 50ft /side x 2 sets
B. Wall Facing Handstand Hold x :30 w/ 1 strict hspu every :10
rest as needed x 3 sets
C1. Dumbbell Arm Bar x 5/side x 3 sets
C2. Seated Straddle Double KB Overhead Press x 8 x 3 sets

Wednesday 190626

Warm-Up:
3:00 Aerobic
10 Plank to Down Dog Alt Toes Touches
10 Inchworm Push-Ups
10 Kips
100m Overhead Plate Walk
:30Supinated Hang

Strength:
A. Tall Snatch pull under 3x3
B1. KB Goblet Reverse Lunge Step 3x6/side
B2. KB Bent Over Row at 3020 3x8

MetCon:
E2MOM 10:00
7 Strict Press 75/55
20 Wall Balls

rest 5:00

AMRAP 10:00
10 Ball Slams
10 DB Hang Snatch 50/35(5/Side)
20 Box Jumps 24/20

Extra:
Arch Up x 100

Monday 1900624

Warm-Up:
400m Run
20 Groiners w/ pause
10 Kossaks
10 Single Arm High Pulls (each)
10 Alt Box Step Ups

Strength:
A. Clean Lift Off + Clean + FS, 2+1+1
1x1 at 60, 65, 70%
3c1 at 75% and 80% 

MetCon:
E5MOM 20:00(4 sets)
15 t2B
10 DB Hang C&J, 50/35# per hand
15 cal AB
rest = work

Extra:
A1. Bottom of Ring Dip Hold 3 x :15
A2. Ring Support Hold 3 x :15
A3. Chin Over Bar Hold 3 x :15

Sunday 190623

Warm-Up:
2:00 Bike (incvrease every :30)
:30 Kneeling Butt to Heel
30 Pogo Hops
20 Plank to Down Dog Alt Toes Touches
10 Kips

Strength:
A. Push Press 3 sets to find tough 5 reps

B, Clean Grip Deadlift 3030l 4x4 at 90-100% Clean

MetCon:
“RANKEL”

AMRAP in 20 minutes
6 Deadlifts (225/155 lb)
7 Burpee Pull-Ups
10 Kettlebell Swings (2/1.5 pood)
200 meter Run

U.S. Marine Corps Sergeant John Rankel, 23, of Speedway, IN, assigned to 3d Battalion, 1st Marine Regiment, 1st Marine Division, 1 Marine Expeditionary Force, based out of Camp Pendleton, CA, was killed on June 7, 2010, while supporting combat operations in Helmand Province, Afghanistan.

He is survived by mother and stepfather Don and Trisha Stockhoff; father and stepmother, Kevin and Kim Rankel; and brothers Nathan Stockhoff and Tyler Rankel.

The "Rankel" Hero WOD was first posted on crossfit.com as the workout of the day for Friday, January 7, 2011 (110107).

Saturday 190622

Warm-Up:
Waterfall for 5 Rounds each
:20 Ski
6 Kips
6 Sit-Ups
2 Wall Walks

Strength:
A1) Close Grip Bench Press at 20x1 tempo
5x4-6; build from last week

A2) Single leg Good Morning; 5x8-10/side; build from last week

MetCon:
AMRAP 20:00 with a partner
400m run (2x200m)
150' farmers carry(each)
400m Row (2x200m)
150' SB carry (each)

Friday 190621

Warm-Up:
2:00 Bike
20 Plank to Down Dog Alt Toes Touches
10 Inchworm Push-Ups
10 Kips
100m Overhead Plate Walk
30 Sec Supinated Hang
10 Kips

Strength:
A) Overhead Squat 2020 tempo
4x3
70-75% % for first 2 sets
75-80% for second 2 sets

B) Slow Snatch (3sec. lift off to knee, then drive through the finish);
1x2 (60, 70), 3x2 (75) 2x2 (80)

C). 3 sets
4 Front Squats @ 75% - from rack
rest :10
:60 recovery work on Bike
rest :20


MetCon:
AMRAP 13:00
10 Ctb pull ups
10 C&J, 95/65
200m run

Extra
A. Bottoms Up KB Overhead Walk 2 x 50ft /side
B. Wall Facing Handstand Hold + HSPU Negative (on parallettes) 4-6 x :20 + 1 as slow as possible
C1. Dumbbell Arm Bar 3 x 5/side
C2. Seated Straddle Double KB Overhead Press 3 x 8

Wednesday 190619

Warm-Up:
5 Rounds each
:20 Ski
8 EB OHS
6 EB Good Mornings
2 Wall Walks

Strength:
A. Tall Snatch pull under 4x3

B1 Barbell Cossack squat. 3 x6-7/side
B2 Supinated barbell row @ 2020 tempo, 3 x 8-10

MetCon:
2 sets (3:00 rest between sets)

2 rounds
5 HSPU/Negatives/10 HR Push Ups
10 double kb snatch; 35/24# per hand
10 burpee box jump overs, 24/20"
20 sit-ups

Extra
A. Jefferson Curl x 3 x 5 (kettlebell)

B. 3 Rounds
2-4 Strict Toes to Bar
4-8 Toes to Bar
RAN

Monday 190617

Warm-Up:
2 rounds
100m Overhead Walk w/ plate
20 Toes Touches
20 Empty Bar BTN Press
20 Air Squats

Strength:
Clean Lift Off + Clean + FS.
3+1+1
60
65
70% for 4 sets
75% for 4 sets

MetCon:
5 Rounds
20/16 cal bike
7 squat clean thrusters @ 115/80
9 barbell facing burpees

Extra:
A1. Victorian Raises 2 x 10
A2. Maltese Raises 2 x 10
A3. Chest to Bar Hold 2 x :15

Sunday 190616

Warm-Up:

TBA

Strength:

EMOM 9:00

1 - 2-4 Wall Walks

2 - :30 arch hold 

3 - :30 hollow Hold

MetCon:
“LOREDO”
6 Rounds For Time
24 Air Squats
24 Push-Ups
24 Walking Lunges
400 meter Run

U.S. Army Staff Sergeant Edwardo Loredo, 34, of Houston, TX, assigned to the 2nd Battalion, 508th Parachute Infantry Regiment, 4th Brigade Combat Team, 82d Airborne Division, based in Fort Bragg, NC, was killed on June 24, 2010 in Jelewar, Afghanistan, when insurgents attacked his unit with an improvised explosive device.

He is survived by his wife, First Sergeant Jennifer Loredo; his daughter, Laura Isabelle; his stepdaughter, Alexis; and his son, Eduardo Enrique.

The "Loredo" Hero WOD was designed by Michelle Benedict of CrossFit Fort Bragg and became an official CrossFit Hero WOD when it was posted on crossfit.com as the workout of the day for Monday, December 31, 2012 (121231). The 6 rounds represent the month (June) and 24 repetitions represent the day Eddie died.

Saturday 1900615

Warm-Up:
Coaches Choice
Strength:
Warmup:
Athlete Choice

Strength:
A1) Close Grip Bench Press; 20x1 tempo; 3x4-6
A2) Single leg Good Morning 3x 8-10/side
C) Banded Good Mornings x50

MetCon:
AMRAP 16:00
200 DUs/SUs
100 Wall Balls
800m Run (Together)
60 Toes to Bar
200m Farmer Carry 50/35/hand
MAx Calorie Row
Extra

Friday 190614

Warm-Up:
Mobility

3 rounds

10/8 Cal Bike

10 OHS (increasing Weight)

Strength:
A) Overhead Squat; 4x3 at 2020 tempo
70-75% % for first 2 sets
75-80% for second 2 sets

B) Slow Snatch; 3sec. lift off to knee, then drive through the finish
1x2(6), 3x2 (70), 3x2 (75), 1x2(80)

MetCon:

3 sets

4 Front Squats @ 70% - from rack
rest :10
5 sprinted barbell facing burpees
rest :10
75 double unders AfAP
rest 2:30

then
2 sets 

3 Rounds
20/16 Calorie Bike
10 Toes to bar
10 Axle Bar Shoulder to Overhead (115/80lbs)

rest 3:00 between sets

Gymnastics.
A. Bottoms Up KB Overhead Walk x 50ft /side x 2 sets
B. Wall Facing Parallette HSPU Negative x 1 as slow as possible x 4-6 sets
C. Dumbbell Arm Bar x 5/side x 3 sets

Wednesday 190612

Warm-Up:
2 Rounds banded

20 step overs

20 pull aparts

20 Good Mornings

20 March in Place
10 Strict Press

10 OHS

Strength:
A) Tall Clean pull unders 4x4

B1) Barbell Cossack squat; 3 x5/side
B2) KB alternating isometric row; 3x 10/side
**add weight from last week

MetCon:
8 rounds
10 HR Push-Ups
50' farmers carry @ 55/35# KB
10 KB Front squats @ 55/35# per hand
10 box jumps step downs, 24/20"
rest :60 

Monday 190610

Warm-Up:

1 Minute Bike or Ski

1 Minute Squat Hold

1 Minute Front Plank

1 Minute Table Top Hold

1 Minute of Burpees

Strength:
A) Clean Lift Off + Clean + FS.
3+1+1 60,65, 70(3), 75% (3)

MetCon: (Cap 12:00)
2 rounds
4 Shoot-Through with push-up and dip
35 DUs/70 SUs
12 Power Snatch, 95/65
2 rounds
12 pull ups
35 DUs/70 SUs
12 OHS, 95/65

Extra;
B1. Victorian Raises x 10 x 2
B2. Maltese Raises x 10 x 2

Sunday 190609

Warm-Up:
2:00 Row
:30 Butt to Heel
30 Pogo Hops
20 Plank to Down Dog Alt Toes Touches
:20 Handstand Hold
10 Kips
10 Empty Bar BTN Press

Strength:
A1) DB/KB Push Press; 4x 5 with :03 lower
A2) Back Squat at 3030 tempo 70%l 4x4

MetCon:

EMOM 16:00
1 - 3 Wall Walks/30 Planked SHoulder Taps
2 - :20 Arch Hold
3 - :20 Hollow Hold
4 - :10 Bike Sprint (95%)

Saturday 190608

Warm-Up:

1 Minute Bike or Ski
1 Minute Squat Hold
1 Minute Front Plank
1 Minute of Burpees

20 Banded Good Mornings

Strength:
Halting clean grip DL. pause @ 2" off ground for 5 sec.
70-75%; 4 x 4

MetCon:
AMRAP 30:00 with a partner
800m run
40 TTB 

800m ski erg
40 Box Jump Overs

Friday 19067

Warm-Up:

Mobility

20/15 Ski-Bike-Row with 10 burpees between

Strength:
A) Overhead Squat 3x3; 2020 tempo 70-75% feel
B) Tall Snatch pull under 3x4

MetCon:
10 easy controlled rounds
1 rope clmb
3 bar MU
4 KHSPU
5 db devil press, 50/35# per hand
20 double unders


Gymnastics:
A1. Body Rows 3 x 10 rest :10
A2. Parallette HSPU Negative 3 x 3x:05 neg; rest as needed
B. Kettlebell Windmill 3 x 5/side

Wednesday 190605

Warm-Up:
2 Minutes Row
2 Minute of Jump Rope Practice
10 Inchworm Push-Ups
10 Kip Swings
10 Single Arm High Pulls (each)
20 Alt Bot Up KB Press

Strength:
A) Tall Clean pull under; 3×4 empty bar
B1) Barbell Cossack squat. 3×5/side
B2) KB alternating isometric row. 3x 8/side

MetCon:
AMRAP 18:00
20 cal row
10 DB C&J, 40/25# per hand
10 pull ups

Monday 190603

Warm-Up:
2 Minute Ski or Bike or Row
10 Groiners w/ pause
10 Kossacks
:30 Squat Hold
20 Unbroken Wall Balls

Strength:

Clean Lift Off + Clean + FS.
3+1+1
60(1)-65(1)-70%(3)0

MetCon:
3 rounds
250m* 
10 doubel kb snatch; 35/24#
80' sled push
250m*
rest :60 between rounds

*choose run-row-ski and stick with it

Extra:

A1. Weighted Arch Up 3 x 8
A2. Bar Kip Swing 3 x 10

Sunday 190602

Warm-up:
1:00 Row
1:00 Bike
10 Sciatic Nerve Floss (each)
:20 Dead Hang
10 Hollow Rocks
10 Arch Rocks
MetCon:
4 rounds for time with a partner.  (30:00 Time cap)

500m row (2x250m)

50 KBS

400m run (2x200m)

40 Ball Slams

30/20 cal AB (2x15/10)

30 Burpee Box Jumps

Strength:

A1. MedBall Curls 3 x 10

A2. Push-Ups 3 x 10 at 5050

A3. GHD/Zombie Sit-Ups 3 x 10

Saturday 190601

Warm-Up:
2 Minutes Bike
15 Sec Top & Bottom of the Push-Up Hold
10 Band Pull-Aparts
15 Sec Top & Bottom of the Dip Hold
10 Single Arm KB Swings (each)
10 Bottom Half Burpees

Strength:

Hang Power Clean + Push Press.

3+1 x 2 @ 70
3+1 x 2 @ 75
2+1 x 2 . @80

MetCon:
For time with a partner
100/80 cal aB
100' SB carry (each)
80/60 cal AB
100' farmers carry (each)
40/30 cal aB
30 Sandbag Cleans

Extra:

Bench Press.
build to 8 rRM in 3 sets @ 2020 tempo