7.31.2015

Posted on 31st July 2015 in Uncategorized

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Strength:

Weighted Pull Ups!

and

Curls!

WOD:

Heavy DT!

5 rounds for time

12 DeadLifts (205/135)

9 Hang Cleans

6 Shoulder to Over Head.

This workout is a 2015 CrossFit Games workout. Scale appropriately!!! If you don’t or your coach doesn’t assist you right… Then you and myself are idiots!

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7.30.2015

Posted on 30th July 2015 in Uncategorized

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Strength:

SQUAT Clean

3-3-3-3-3-3-3

WOD:

800 m run

100 Double Unders

50 Kb Swings

25 KB Sumo Desd high pull

800 M run

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7.29.2015

Posted on 29th July 2015 in Uncategorized

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Kelley beating on Chuck… Usual!

Strength:

BENCH Press!!

20 Minutes to establish 1 Rep Max

WOD:

30 Box Jumps

3 Rounds of

20 Toes to Bar

20 Lunges W/ single KB over head

then:

30 Box Jumps

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7.28.2015

Posted on 28th July 2015 in Uncategorized

Strength:

imagePush Press / Push Press / Jerk

WOD:

20 Rounds For time

5 Pull Ups

10 push Ups

15 Squats

Every 3 rounds perform 2

Clean And Jerks @225/145

Every 5 Minutes run 400 Meters

35 Minute Cap

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7.27.2015

Posted on 27th July 2015 in Uncategorized

Strength:

imageFRONT SQUAT

1 Rep Max

WOD:

3 rounds for time

6 Thrusters(115/75)

9 Burpees over the bar

6 Ring Pull Ups

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7.24.2015

Posted on 24th July 2015 in Uncategorized

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Strength:

Clean

10-1…. Nah screw that!

30 Minutes to lift and get Beefy on the Clean!  Work all positions!

WOD:

800 Meter Run

10 Ground to Over Head (225/145)

600 M run

8 front Squats

400 M run

6 Shoulder to Over Head

200 M run

4 Cleans

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7.23.2015

Posted on 23rd July 2015 in Uncategorized

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Strength:

10-10-10-10-10

Sumo Dead High Pull

WOD:

10 Rounds for time

15 Double Unders

7 DeadLifts (135/95)

3 Shoulder to Over Head (135/95)

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07.22.2015

Posted on 22nd July 2015 in Uncategorized

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Strength:

10 x 200meter Sprints

WOD:

100 KettleBell Swings (53/35)

80 Hand Release Push Ups

60 Goblet Squats

40 Wall Ball

20 Over Head Lunges. W KB

200 M run.

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07.21.2015

Posted on 21st July 2015 in Uncategorized

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Strength:

Back Squat

10-10-10-10-10

WOD:

3 Rounds for Time

6 DeadLifts (315/205)

200 Meter Run with MedBall

25 Sit Ups

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07.20.2015

Posted on 20th July 2015 in Uncategorized

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Strength:

Bench Press

10-10-10-10-10

WOD:

7 Rounds for Time:

10 Squat Clean 95/65

10 Pull Ups

10 shoulder to Over Head 95/65

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