Launa McClung

Friday June 22, 2018

CROSSFIT:

Chris L

EMOM 16

Minute 1- 10 Thrusters (75/55#)

Minute 2- 15 sit-ups

Minute 3- :45 sec single unders

Minute 4- 10 Sledge Swings (total)

Extra Credit: 5×10 weighted side bends (each)

 

SWEAT: 

For time

80 cal on AB

then

8 Rounds

10 KB Snatch (each)

10 Wall ball side tosses (each)

then

80 cal on AB

Thursday June 21, 2018

 

CROSSFIT- 

Metcon: 7 Rounds

:30 Sumo DL High Pulls (95/65#)

-rest 30 sec-

:30 hollow hold

-rest 30 sec-

:30 Assault bike

-rest 30 sec-

:30 superman hold

-rest 30 sec-

 

SWEAT-

Partner WOD

800m run

2 rounds:

8 Pull-ups

8 hang power cleans

600m run

4 rounds:

8 pull-ups

8 HPC

400m run

6 rounds:

8 pull-ups

8 HPC

200m run

8 rounds:

8 pull-ups

8 HPC

Friday June 15, 2018

Shannon

Metcon: 

For time

60 Back Squats (135/95#)

*taken from the floor

30 Renegade rows (push up on DBs+ row (R)+ row (L)= 1 rep)

*each time you break, 1 down and back box push

** must complete 1 movement before moving to the next

Thursday June 14, 2018

 

Katie

Conditioning: AMRAP 20

800m row

4 Deadlifts (255/175#)

4 Pistols (alternating, each leg)

600m row

8 Deadlifts (225/155#)

8 Pistols (alt, each)

400m row

10 Deadlifts (185/125#)

10 Pistols (alt, each)

200m row

12 Deadlifts (135/95#)

12 Pistols (alt, each)

Tuesday June 12, 2018

Carl

 

Skill Work: EMOM 10

minute 1- 30 sec hollow hold

minute 2- 30 sec double KB overhead hold
*focus- midline stability, ribs tucked, tight core*

Metcon: For time

200 Double Unders

100 S2OH (75/55#)

50 Pull-ups
*must complete one movement before moving to the next

Monday June 11, 2018

Marcia

Conditioning: AMRAP 18

9 Cal AB

18 DB Front Squats (40/25#)

27 Sit-ups

*Must complete 6 rope climbs before the 18 minutes is up

scale for RC= 12 rope pulls

 

Box Brief: 

Tuesday- gymnastics skill work day

Wednesday- *LEADERBOARD WOD*