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Wednesday 7/17/19

ALTERNATING EMOM x 15 (5 ROUNDS) A. 3 High Box Jumps* B. 3 Split Jerks (65%+) C. REST *Athlete’s choice of height as long they can land with hips above parallel. Coach has veto power! FOR TIME 40 Cal Bike/Row or 800m Run 40 Burpees 40 American KB Swings (70/53)

Tuesday 7/16/19

PERFORMANCE A1. Deep Ring Dips (thumbs to arm-pits) with 1 2 X 2 Tempo 4 x Max Effort A2. Archer Ring Pull Ups 4 x Max Effort FITNESS A1. Push up or Angled Bar Push Up 4 x 5 – 12 reps A2. Chin-Up Program Work or Single Arm Dumbbell Rows 4 x 5 -12 …
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Monday 7/15/19

BACK SQUAT Find a 20 rep max. (Yep. 20. Twenty. Two-Zero.) 8:00 AMRAP 7 Power Cleans* (165/110) 35 Double Unders *Use 65% of 1RM Clean 3 ROUNDS 1 Max Effort Set of TTB Rest 2:00

Sunday 7/14/19

YOGA IS CANCELLED TODAY, 7/14 10am – Noon: OPEN GYM

Saturday 7/13/19

A1. Bench Press: 3 x 10 A2. Single Arm Dumbbell Row: 3 x 10 FOR TIME 30 Walking Lunges 25 Double Unders 20 Burpees 15 Ring Rows 10 Push Ups 15 Ring Rows 20 Burpees 25 Double Unders 30 Walking Lunges Snatch Grip Deadlifts: 3 x 10 CrossFit.com WOD – 190603 3 ROUNDS – FOR …
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