Monday 6/26/17

A. Strength

Front Squats

5 x 5 @ 75%

B. Metcon

AMRAP9

24 Doubles

12 Pistols (6R/6L)

6 T2B

Saturday 6/24/17

Partner WOD

AMRAP22

5 Box Jump Overs (24/20)

5 Med Ball Cleans (20/14)

5 Pull Ups

200M Run after both partners complete a round

*One person completes a full round before the other goes

 

Friday 6/23/17

Partner WOD

For Time:

30 C&J (135/95) – Split reps

60 Cal Row – split reps

30 C&J – split reps

Immediately into…

3 Rounds

50 Lunges (in place) – split reps

50 Push Ups – split reps

Immediately into….

2 Rounds

400M Run – together

200M Farmer’s Carry (53’s/35’s) – switch every 50m

20 T2B – split reps

 

*WOD credit to CrossFit Linchpin

 

Thursday 6/22/17

A. Strength

OHS

5×5

B. Metcon

For Time

100 Double Unders

30 Hang Power Snatches (95/65)

50 Double Unders

30 OHS (95/65)

100 Double Unders

 

6/21/17

A. Strength

Deadlift

3 x 3 @ 75%

B. Metcon

Scott “Scotty” Deem, 31, of San Antonio, Texas, was killed while responding to a four-alarm structure fire on May 18, 2017. Deem and his fellow firefighters were searching the building for survivors, but after 11 minutes, Deem sounded a Mayday call. Rescuers were unable to locate him in time.

Deem served with the San Antonio Fire Department for six years. The department is home to a non-profit CrossFit affiliate, where he worked hard to stay in peak physical health. His favorite workouts included The Chief, DT and Lynne.

Deem is survived by his wife, Jennifer; and children, Dakota, Tyler and Aubrey (due August 2017).

 

“Scotty”

AMRAP11

5 Deadlift (315)

18 Wall Balls (20)

17 Burpees over Bar

 

Tuesday 6/20/17

A. Strength

Bench Press

5 x 5 @75%

 

B. Metcon

AMRAP6

4 Bar Muscle Ups

6 HP Cleans (115/85)

8 KBS (53/35)

-REST 3 MIN-

AMRAP6

4 Front Squats (115/85)

6 Box Jumps (24/20)

8 T2B

 

Monday 6/19/17

A. Strength

Back Squat

5 x 3 @80%

B. Metcon

5 Rounds for reps:

1 min Cal Row

1 min SDLHP (75/55)

1 min Push Press (75/55)

1 min rest

 

Saturday 6/17/17

“Filthy Fifty”

50 Box jump, 24 inch box
50 Jumping pull-ups
50 Kettlebell swings, 1 pood
Walking Lunge, 50 steps
50 Knees to elbows
50 Push press, 45 pounds
50 Back extensions
50 Wall ball shots, 20 pound ball
50 Burpees
50 Double unders

*Pull up bar at middle of forearm when you stand with arms extended overhead

*Back extensions will be done on floor (“superman”)

 

Friday 6/16/17

A. Strength

Pause Jerks

5 x 3

B. Metcon

21-15-9

Clean & Jerks (135/95)

*200M Run after each round

Thursday 6/15/17

A. Strength

(7 Bent Over Rows -> 5 Ring Dips) x 5

B. Metcon

EMOM12

Odd: 50 Double Unders

Even: 8 Strict Pull Ups

*modify strict pull ups with banded pull ups

Wednesday 6/14/17

A. Metcon

“Kelly”

5 Rounds for Time

400M

30 Wall Balls (20/14)

30 Box Jumps (24/20)

 

Tuesday 6/13/17

A. Strength

Snatch Deadlift

5 sets – 2 Position Pause

*pause 1 in off floor, then pause just above knee.  Finish movement with a high pull

B. Metcon

AMRAP10

15 Toes to Bar

10 Power Snatches (95/65)

 

Monday 6/12/17

A. Strength 

Back Squat

(7, 5, 3 ) x 2

working weight between 70-75%

B. Metcon

The Chief

5 – 3 Minute AMRAP

3 Power Clean (135/95)

6 Push Ups

9 Air Squats

*rest 1 Min between rounds

Complete as many rounds as possible in 3 minutes, then rest 1 minute. Start each 3-minute cycle where you left off on the previous cycle. Repeat for a total of 5 cycles. Count total rounds and reps completed.

 

Saturday 6/10/17

Partner WOD

400M Run

100 Power Snatches (95/65)

200 Double Unders

50 Bench Press (135/95)

400M Run

100 KBS – Russian (70/53)

200 Double Unders

50 Knees to Elbow

 

Friday 6/9/17

A. Strength

( 5 Strict Pull Ups -> 10 Ring Rows ) x 5

B. Metcon

For Time:

9 Rope Climbs

15 Push Press (115/85)

6 Rope Climbs

12 Push Press

3 Rope Climb

9 Push Press

*Rope climb modifications will be discussed during class.