Saturday 6/30/17..... KB, Thrusters, Run/Row

for time:

50 KB swings
400 meter Run/Row
21 Thrusters
200 DUBS
21 Thrusters
400 meter Run/Row
50 DUBS

Friday 6/30/17...Deadlifts, Dips, STOH

Conditioning: 7 Rounds for time....

                       7 Deadlifts 135/95
                       7 Dips
                       7 Shoulder to overhead

Thursday 6/29/17.. Back squats + Pull ups

Conditioning:

4 Rounds: 7 back squats
                 25 DUBS

4 Rounds: 7 Pull ups
                 25 DUBS

Wednesday 6/28/17...Power cleans

#1. Strength: Power cleans - 2-2-2-2-2

#2.  conditioning 5 rounds for time

     7 power cleans
     15 KB swings

Tuesday 6/27/17... #1. Deadlift, #2. Row + squats

#1. strength: Deadlifts 6x3

#2. WOD: Row 2,000 meters
     * every minute get off the rower and do 10 air squats

Monday 6/26/17...."Nicole"

Strength: 3 rounds of 10 front rack lunges and 10 dips 

WOD: “Nicole”

20 min AMRAP

Run 400m
Max Pull-ups

*as soon as you need to get down from the pull-up bar you run again
*score is total number of pull-ups

Sunday 6/25/17....."Bouncy Balls"

from crossfit incendia-

"Bouncy Balls"

Conditioning: AMRAP - 30

5 ball slams
5 wall balls
20 DUBS

10 slam balls
10 wall balls
20 DUBS

15 slam balls
15 wall balls
20 DUBS

* continue adding 5 reps every round tie time runs out

Saturday 6/24/17.... #1. Box squat, #2. EMOM - 30: front squats,push press, thrusters

#1. Strength: Box squats - 5x5

#2. EMOM - 30 (alternating)

     1st minute - 6 front squats
     2nd minute - 4 push press
     3rd minute - 2 thrusters

Friday 6/23/17...AMRAP-20: pull ups,push ups, hang poor cleans

Conditioning: AMRAP-20

10 Pull ups
15 Push ups
20 Hang Power cleans

*we got 4 rounds

Thursday 6/22/17...Deadlifts + Amrap-10: wall balls + DUBS

#1. Deadlift:  5-4-3-2-1-2-3-4-5

#2. AMRAP - 10
     10 wallballs
     20 DUBS

Wednesday 6/21/17.. hang power cleans + burpees

Conditioning: 7 Rounds for time

Every 3 minutes: 12 HPC + 12 Barbell burpees

Cash out: 1600 meter run or 2000 meter row

Tuesday 6/20/17...#1. Push press 5x5 #2. DB snatch, burpees, box jumps

#1. Push press: 5x5

#2. AMRAP - 15

     10 DB snatch (right)
     10 DB snatch (left)
     10 burpees
     10 box jumps

Monday 6/19/17... #1. Back Squat #2. Amrap-12 pull ups, goblet squats, double under

#1. Back squat: 5-4-3-2-1-2-3-4-5

#2. Partner AMRAP:12

     5 pull ups
    10 goblet squats
    15 double unders

Sunday 6/18/17...."Father's Day WOD: "Stephen"

30-25-20-15-5 rep rounds:

GHD sit ups
Back extensions
Knees to elbows
95# Stiff leg deadlifts

* This took us 37 minutes

Saturday 6/17/17..... Dumbbell Bear

Perform the following complex every minute, on the minute, for 20 minutes:

5 Dumbbell Dead Lifts 

5 Dumbbell Hang Power Cleans

5 Dumbbell Thrusters

* if you run out of time - wait until the next minute to do the next round

OR....... here's another old favorite  

3 Rounds for time of:

10 Dumbbell deadlift

10 Dumbbell walking lunge steps

10 Dumbbell squat clean

10 Dumbbell walking lunge steps

10 Dumbbell thrusters

10 Dumbbell walking lunge steps

400m Run

Friday 6/16/17.... #1. Bench, #2. Mark 35

#1. Bench press: 1-2-3-4-5-6-7-8-9-10 @70% 1RM
           * 20 sit ups on dashes

#2. Conditioning: "Mark 35"

                    7 rounds for time:

                    5 Bench Press
                    5 Power cleans
                    35 DUBS

Thursday 6/15/17... Deadlift

#1. Strength: Deadlift 5x5

#2. Conditioning: 5 rounds for time

                     10 deadlifts
                     10 push ups
                     30 Dubs

Wednesday 6/14/17.... #1. Box squats, #2. AMRAP-12 pull ups, thrusters, KB swings

#1. Strength: Box squats 6x3

#2. AMRAP- 12
     4 Pull ups
     8 Thrusters
     12 KB swings

Tuesday 6/13/17... Cardio

from Crossfit Grandview:

For Time
100 Calorie Row
75 Wallball 20/14
50 Kettlbell swings 53/35

Monday 6/12/17.... Squat!

For Time:

30 Back Squats 135/95
30 Bar Facing Burpees
30 Front Squats 135/95

Sunday 6/11/17...#1. Bent over rows, #2. Deadlift + slam balls

#1. Strength: Bent over rows - 5x3

#2. conditioning: for time

              21 - 15 - 9
              Deadlifts

              9 - 15 - 21
              Ball slams

#3. Cash out: 4 rounds
       25 sit ups + 25 back extensions

Friday 6/9/17........"Jackie"

#1. Strength: front squats- 5x3
                      Shoulder press- 5x3


#2. Conditioning:  "Jackie"
                         1000 meter row
                         50 thrusters (45#)
                         30 pull ups

Thursday 5/8/17..... Power cleans

#1. Power cleans: 8-6-4-2 adding weight each round

#2. Conditioning: 5 rounds for time
       10 power cleans
       15 wall balls

If you did this yesterday do "Nancy"
       5 rounds:
   Run 400
   15 overhead squats

Wednesday 6/7/17...#1. Floor press, #2. Dubs,KB swings, medal sit ups, push ups

#1. Strength: Floor press 10 - 8 - 6 - 4 - 2... adding weight each round

#2. Conditioning: from King Crossfit
                  3 rounds for time
              50 DUBS
              25 KB swings
              20 Medball sit ups
              15 Push ups

Tuesday 6/6/17...

Strength

Power Clean:
6 x 3. Rest 90s-2:00

WOD

“Snowball”
AMRAP 20:

Row 500 meters
2 Wallclimbs
12 Power Cleans (115, 75)
15 Wallballs (20, 14)

Monday 6/5/17... Back squat - 20 reps, then DB lunge, Russian twists, DB bent over row

#1. Back squat: 20 reps (unbroken)

#2. For time: 3 rounds

     20 DB walking lunges
     20 Russian twists w/plate
     20 DB Bent over rows

Sunday 6/4/17..... 7 rounds

Conditioning: 7 rounds for time

     7 KB swings
     7 Snatch
     7 push press
     100 meter farmer carry

Saturday 6/3/17.... Amrap-20: pull up,push up, hang power cleans

Amrap- 20

4 rounds:
     10 pull ups
     15 push ups
     20 hang power cleans

* after 4th round- max distance on rower until time runs out

Friday 6/2/17... Partner Row + Thruster WOD

    Partner WOD:

            60-40-20-10

    calorie row 
    *non working partner is holding a plank
    (switch every 10 calories)

    Thrusters (75/55)
    * nonworking partner is holding a wall plank

Thursday 6/1/17.... Deadlifts and pull ups EMOM

 Conditioning:

EMOM for 6 minutes


 7 Deadlifts (light)
 7 Push Ups

 Rest 2 minutes

EMOM for 5 minutes:

 5 Deadlifts (medium)
 5 Push ups

 Rest 2 minutes

EMOM for 4 minutes :

 3 Deadlifts (heavy)
 3 Push ups