Launa McClung

Katrina

For time:

200m plate run

40 plate box step ups

200m DB suitecase carry

40 DB OH lunge (total)

200m plate run

40 burpees to plate

200m slam ball carry

40 slam ball OH sit-ups

DYN: unweighted on all movements

Tom

CROSSFIT

Warmup: 3 rounds
5 push-ups
5 get ups
5 air squats
5 PVC goodmornings
5 pass throughs

Strength: Cleans week 5
Hang Cleans (from knee)
*do not replace bar to ground*

2×3 @65%
3×3 @75%
2×3 @85%
3 @70%
*:90-2 min rest between sets

Metcon: “Death Race”
5RFT:
15/10 cal AB
10 burpees

SWEAT

5 min:
burpees
-1 min rest-
5 min:
7 deadlifts
5 box jumps
-1 min rest-
5 min:
TGU
-1 min rest-
5 min:
7 KB Snatch (per arm)
5 push-ups
-1 min rest-
5 min:
calorie row

Jessica D.

CROSSFIT 

3 Rounds for reps:
-1 minute at each station-

slam balls
DU
RKBS
Box Jumps
sit-ups
– 1 minute rest between each movement-

SWEAT 

Back squats
*tempo 3-2-1-1*
1×3 @50%
1×3 @70%
4×2 @80%
1×3 @70%

AMRAP 20
100m run
10 DB squat thrusts
100m run
10 DB hang cleans
100m run
10 sit-ups
100m run
10 push-ups

Michael

AMRAP 25

5 Hang Power Snatch
10 wall balls
800m run

DYN: hanging high pulls, wall bal squats, 400m
Fitness: 95/65#
RX: 115/85#

Brittany M

CROSSFIT

OHS week 5

*1+1/2 per rep*

2×3 @60%
3 @70%
3 @80%
3×2 @85%
3 @70%

For time:

21-15-9
Deadlift
T2B

DYN: 95/65#, toes to pole
Fitness: 155/105#, K2E
RX: 185/135#

SWEAT
10 RFT:
2 Deadlift
3 Hang power cleans
4 Front rack lunges (total)
3 HSPU
2 Strict hanging knee raises

Sean

CROSSFIT

MU wk 5

EMOM 12

min 1- 4-6 BIG kips

min 2- 10 laying hip thrusts

min 3- 3-5 banded MU transitions (1 rep= 2 thrusts+ 1 transition)

For time: 

400m run

2-4-6-8-10-12

Pull-ups

SA DB Clean (total- power or full)

*6/4 push-ups at the bottom of every round

400m run

DYN: ring rows, hang DB cleans, bench or box push-ups

Fitness: 30/25#, low box jumping pull-ups

RX: 50/35#

SWEAT

5RFT:

500m row

10 burpees

15 med ball cleans

20 wallball side tosses

25 MB sit-ups

Katie

Hero Saturday 

“Morrison”

For time:

50-40-30-20-10

Wall Balls

Box Jumps

KBS

DYN: MB wall facing squats, cut reps in half

Fitness: 14/10#, 35/25#

RX: 20/14#, 53/35

Jessica

CROSSFIT 

OHS wk 4

*TEMPO 2-1-1-1*

3 @50%

3 @60%

3 @70%

3 @75%

3×2 @80%

3 @70%

*REST :90-2 mins between sets

DYN: DBL KB Front Squat (same tempo)

AMRAP 12

6 Deadlifts

8 jackknifes on rower

10 cal row

DYN: 95/65#, saw planks

Fitness: 155/105#

RX: 225/155

SWEAT

10 Rounds for time:

10 KB Thrusters (total)

8 RKBS

6 pull-ups

4 Burpees

200m run

Felix

CROSSFIT 

For time:

1 round:

800m run

80 DU

21 Hang Power Cleans

-2 min rest-

2 rounds:

400m run

40 DU

15 HPC

-2 min rest-

3 rounds:

200m run

20 DU

9 HPC

DYN: 600m run, 300m run, 100m run, DB HPC

Fitness: 105/75#

RX: 135/95#

SWEAT

EMOM 30

6 Power Cleans (medium- heavy)

8 T2B

1 sled pull (gym length)

6 HSPU

8 cal row

1 box push (gym length)

Kaysi

Muscle Up wk 4- transitions-

EMOM 10

min 1– 10-12 hollow hold banded alt pull downs

min 2– 6-8 kips on rig

DYN: min 1- no hollow body

min 2: 2×5 scap pulls on rig

AMRAP 16

Climb the ladder as far as you can in 16 mins:

6/3 cal AB

3 pull-ups

9/6 cal AB

6 pull-ups

12/9 cal AB

9 pull-ups

15/12 cal AB

12 pull-ups

…etc

DYN: ring rows
Fitness: low box, jumping pull-ups