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Workouts

"What matters is that you are positive, accountable, motivated, determined, and hardworking."

7/30/2014

Main – CrossFit View Public Whiteboard (No Measure) 2 rds 200m run 5 burpee box jumps 10 kettlebell swings 10 goblet squats Hang Snatch Pull + Hang Power Snatch (work up past workout weight, 6 sets) Metcon (Time) 3 Rounds 10 HPS (95,65) Adv(125,85) 20 Box Jump overs (24,20″) 400m Run

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7/29/2014

Main – CrossFit View Public Whiteboard (No Measure) 500m row 400m run 10 burpee broad jumps 10 wallballs 10 strict T2B Rowing (sprints, 1min x 5, 1 min rest ) Metcon (Time) 7 Rounds 10 Burpees 10 Slamballs (30,20#) Adv(40,30#) 150 Run

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7/28/2014

Main – CrossFit View Public Whiteboard (No Measure) 400m run 2 rds 10 swings on rings 10 hollow rocks 10 supermans 10 squats Snatch Balance + OHS (work on technique, about 50-60% of snatch, 6 sets) Metcon (AMRAP – Reps) 10 min Amrap 3,6,9,12,15….. OHS (95,65#) Pull-ups

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7/25/2014

Main – CrossFit View Public Whiteboard (No Measure) 500m row 400m run 10 good mornings w/bar 10 jumping squats w/bar Deadlift (1×[email protected]%, [email protected]%, [email protected]%, 1×[email protected]%) Metcon (Time) 1000m row 20 Power Snatches (95,65) Adv(135,95) 10 Lateral Burpees 20 Deadlifts (155,105) Adv(255,155) 10 Lateral Burpees 800m Run

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7/24/2014

Main – CrossFit View Public Whiteboard (No Measure) 2 rds 25 double unders 10 KB swings 10 Goblet Squats 20 sec handstand hold Skill EMOM x 5 -30 double unders (scaled=30 sec am rap of attempted du) -remaining time KB swings (24,16kg) Metcon (AMRAP – Rounds and Reps) 12 min Amrap 2 Muscle ups (scaled=5…

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7/23/2014

Main – CrossFit View Public Whiteboard (No Measure) 2 rds 200m run 10 broad jumps 10 sit-ups 10 swings on the rings Overhead Squat (65%x8, 75%x5, 85%x3) Metcon (Time) 150m Run 21 T2B 21 Wallballs (20,14) Adv (30,20) 200m Run 15 T2B 15 Wallballs 400m Run 9 T2B 9 Wallballs 800m Run

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7/22/2014

Main – CrossFit View Public Whiteboard (No Measure) 500m row 10 pull-ups 20 double unders 10 jumping squats 10 push-ups 10 one legged broad jumps 2 HPC + 2 PJ (work up to heavy weight ) Metcon (Time) Buy In: 100 Double Unders (scaled=2 min amrap of attempted du) 4 Rds Cindy 5 Pull-ups 10…

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7/21/2014

Main – CrossFit View Public Whiteboard (No Measure) 2rds 650m run 15 burpees Skill Rope Climb Practice Metcon (Time) 3 Rds: 3 Rope Climbs (1 rope climb=10 RR) 15 Front Squats (115,75) Adv(155,105) 15 Box Jumps (24,20) Adv (30,24)

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07/18/2014

Main – CrossFit View Public Whiteboard (No Measure) 650m Run 2 Rounds: 5 Wall Balls (20/14) 5 Toes 2 Rings 5 Jumping Squats 5 slam balls (30/20) Back Squat (w/ 2 Sec Pause @ bottom) 65%X4, 75%X3, 85%X2X2 Metcon (AMRAP – Reps) 15 Min. AMRAP 3, 6, 9, 12, …… Thrusters (95/65) Adv: (135/95) T2B

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07/17/2014

Main – CrossFit View Public Whiteboard (No Measure) 650m Run Then…. 2 Rounds: 10 Pass Throughs w/ Pvc Pipe 10 OHS w/ Pvc 10 (5 forward/5 back) Duck Walks w/ Pvc Skill 4 Rounds: Plank Hold L-Sit Sit Ups Russian Twists (24/16) (30 Sec. on ea. station) Metcon (AMRAP – Reps) 2 Rounds: 3 Min.…

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07/16/2014

Main – CrossFit View Public Whiteboard (No Measure) 400m Run 3 Rounds: 5 Kipping Swings 5 V-Ups 5 Jumping Squats 5 Push-Ups Skill Top of every 2 Min. 150m Row + 150m Run X 3 Metcon (Time) 21-15-9-6-3 Pull-Ups (Adv: C2B) Push Press (95/65) (Adv: 125/85) Burpees

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07/15/2014

Main – CrossFit View Public Whiteboard (No Measure) 400m Run Then…. 3 rounds: 150m row sprint 5 Heavy Wall Balls (30/20) 10 Sit Ups 5 Ring Rows Double-Unders (Tabata) Metcon (Time) 42-30-18-30-42 (126-90-54-90-126) Double Under’s 21-15-9-15-21 Wall Balls (20/14)

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