Tuesday (2019JUL23) – WOD

Strength: 

Barbell Split Squat (1x20) – 10 Each Leg

 

WOD: 

6AMRAP: 

6x Front Squats (205/135#)

12x Lateral Stick Jumps (24/20″)

24x Double Unders

Rest 2 Minutes. 

6AMRAP: 

6x Front Squats (205/135#)

12x Lateral Stick Jumps (24/20″)

24x Double Unders

 

Front Squat Barbell is from the Ground. 

Post both AMRAP Scores. 

Monday (2019JUL22) – WOD

Strength: 

Barbell Row @1122 Tempo (5x5)

 

WOD: 

5 Rounds (E4MO4M):

300M Run

12x Double KB Clean & Jerk (45/26#)

12x Burpees

 

Score is the Slowest Round Time.

Saturday (2019JUL20) – 2019 Triple Threat Workout #3

WOD:

2019 Triple Threat Workout #3

Teams of 3:

10AMRAP (or Until All Weights are Completed): 

 

Teammate #1: 

9x Deadlifts

7x Hang Power Cleans

5x Shoulder-to-Overhead

Add Weight After Every Set. 

RX / Scaled

(95/65#) / (75/55#)

(115/75#) / (95/65#)

(135/95#) / (105/75#)

(155/105) / (115/85#)

(165/125) / (135/95#)

(185/135) / (155/105#)

(205/145) / (165/115#)

(225/155) / (185/125#)

(245/165) / (205/135#)

(265/175) / (225/145#)

 

Teammate #2: 

Deadlift Hold (165/105#) (135/95#)

Front Rack Hold (165/105#) (135/95#)

Overhead Hold (165/105#) (135/95#)

 

Teammate #3: 

Assault Bike (15/10Cal.)

Switch Every 15/10 Calories. 

Friday (2019JUL19) – “Tumilson”

U.S. Navy Special Warfare Operator Petty Officer 1st Class (SEAL/Enlisted Surface Warfare Specialist) Jon “JT” Thomas Tumilson, 35, of Rockford, Iowa, assigned to an East Coast-based Naval Special Warfare unit, died on August 6, 2011, in Wardak province, Afghanistan, of wounds suffered when his helicopter crashed. He is survived by his parents George and Kathy Tumilson, Joy and Scott McMeekan, sisters Kristie and Joy, and his dog Hawkeye.

Weightlifting:

Hang Clean (Mid Thigh)

3 x 3

 

WOD:

“Tumilson”

8 Rounds

200m Run

11 DB Burpees Deadlifts (60/40#)

Thursday (2019JUL18) – WOD

WOD:

“Cindy”

20min AMRAP

5 Pull-ups

10 Push Ups

15 Air Squats

 

OR

“Mary”

20min AMRAP

5 HSPUs

10 Pistols (Alt)

15 Pullups

 

Endurance:

400m Team Backwards Sled Drag- Heavy!

Wednesday (2019JUL17) – WOD

Strength:

Tempo Dips (x4242)

5 x 5

 

WOD:

For Time

20cal Ski Erg

80ft Handstand Walk

60 Wall Balls

40 DB Snatch 50/35#

20 Box Jump Overs 30/24″

10 DB Step Ups 50/35#

Tuesday (2019JUL16) – WOD

Strength: 

Pause Box Squats (5x2)

Speed on the Concentric Portion of the Movement. 

 

WOD: 

7 Rounds: 

7x Power Cleans (115/75#)

50x Double Unders

Monday (2019JUL14) – WOD

Strength:

Tempo Barbell Rows (x4242)

5 x 5

 

WOD:

5 Rounds

20 Hand Release Push Ups

20 KB Snatch 55/35lbs

EOMOM: 100m Sprint

Saturday (2019JUL14) – “2012 CrossFit Games Regional Event 4”

WOD:

“2012 CrossFit Games Regional Event 4”

For Time

50 Back Squats 135/95#

40 Pullups

30 Shoulder 2 Overhead 135/95#

50 Front Squats 85/65#

40 Pullups

30 Shoulder 2 Overhead 85/65#

50 Overhead Squats 65/45#

40 Pullups

30 Shoulder 2 Overhead 65/45#

*There will be a 30min Time Cap.  Scale load and/or reps to finish in that time

Friday (2019JUL12) – WOD

Weightlifting:

Hang Snatch (Mid-Thigh)

3 x 3

 

WOD:

5 Rounds

5 Bench Press @ BW/75% BW

5 Power Cleans @ BW/75% BW

50 Double Unders