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7/3/12 KB

Skill

one arm KB Clean

Strength

One Arm KB Clean and Press 5×5 R/L

2 Arm Russian Swing Heavy 5X%

Samson Stretch 30 sec R/L

Conditioning

50 Air Squats

25 Two Arm Russian Swings

400 m Run

40 Air Squats

20 Swings

200 m Run

30 Air Squats

10 Swings

100m Run

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7/1/12

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6/30/12

Teams of two complete the following for max reps. Each round is scored separately.

In 6 minutes:

Run 400m (together)

AMRAP Thrusters (switch every 5 reps)

Rest 3 minutes and add weight to bar

In 6 minutes:

Run 400m (together)

AMRAP Thrusters (switch every 3 reps)

Rest 3 minutes and add weight to bar

In 6 minutes:

Run 400m (together)

AMRAP Thrusters (switch every rep)

Girls Night Out WOD

“Kelly”

5 Rounds

400 m run

30 Box Jumps

30 Wall Ball Shots

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6/29/12

***Drink Plenty of Water****

Strength: 3 Rounds

OHS x 8 (50% 1RM)

DB Good Mornings x 10

Pigeon Pose x 30 sec R/L

Conditioning:

3 Rounds for Time:

25 Double-Unders

20 American KB Swings

15 KB SDHP

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6/28/12 KB

Two Arm Ladders

5

5-10

5-10-15

5-10-15-20

5-10-15-20-25

Get Up Practice

10 minutes

WOD

AMRAP in 8 minutes

5 Goblet Squats

7 Push Ups

9 Burpees

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6/28/12

***Drink plenty of Water****

Strength: 3 Rounds

Power Clean x 1.1.1.1 (4 reps – rest 10 sec between each)

Tall Box Jumps x 5

Front Rack Stretch with Band x 30 sec R/L
Conditioning:  Teams of two complete the following with one partner working at a time.

14 Total Rounds (7 per partner) of:

2 Power Cleans

4 Push Presses

6 Front Rack Lunges (3R/3L)

*Every Minute on the Minute both partners (working and resting) do 3 burpees

Good Starting Position

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6/27/12

Skill: 1-Arm Russian KB Swings

Conditioning:

Tabata 10 meter Sprints

Rest 1 min

Tabata Sledge Swings

Rest 1 min

Tabata Slam Ball Up-and-Overs

Rest 1 min

Tabata 1-Arm Russian KB Swings (Alternate R/L every interval)

The score for each movement will be the lowest number of reps completed in any of the eight work intervals.

Push or Pull?

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6/26/12

Strength: 3 Rounds

Power Snatch x 1.1.1.1 (4 reps – rest 10 sec between each)

Front Leaning Rest on Rings x 30 sec

Shoulder Openers x 10

Conditioning:

4 Rounds for Time:

20 Ball Slams

20 Jump and Touches (to target at least 12” above reach)

20 Sit-Ups

Overhead Stability

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6/26/12 KB

Strength

Front Rack Squat 5-5-5-5(R/L)

Strict Press   5-5-5-5(R/L)

Hip Bridges 5

Swings

5-10-15-20-15-10-5

Two Arm Swings 15 secs rest between sets

Conditioning

AMRAP in 12 minutes

Run 200

15 Swings

15 Sit ups

Conditioning

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6/25/12

*****Drink Plenty of Water********

Strength:

Back Squat x 2

Reverse Grip Pull-Up x AMRAP

LAX Ball Hips x 30 sec R/L

Conditioning:

3 Rounds for Time:

7 HSPU

12 Front Squats (95/65 lb)

The Cost of CrossFit

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