OHP 3x3

Push Press 3x3
Push Jerk 3x3

*skill practice Hand Stand Push Ups
5x Burnout

BADGER

for the "Wall of Fame"
3 Rounds for time:
30 Squat Cleans 95#, 65#
30 Pull Ups
800m run

SUNNY SUNDAY!

It's so nice outside...let's get outside!

3 ROUNDS

400m Run

5 Tire Flips/Jumps

10 Push Press (95/65)

15 Wall Ball Shots

200m Sandbag Carry

5 Burpee/Box Jumps

10 Deadlifts (185/135)

15 KB Swings

Tabata Intervals:

20 seconds of work followed by 10 seconds of rest. 8 intervals at each of the following stations:
KB Swings 70#m, 44#f
Pull Ups
Rowing
Ab Mat Situps

3xResistance Runs!

3 Rounds for time:

800m run
30 Box Jumps
30 Body Rows
............."Grace" for those who haven't had the pleasure!

Wednesday and Thursday

"GRACE"
30 Clean and Jerks for time 135#, 95#

Happy Tuesday!

5 x 5

Weighted push-ups

in between sets of push-ups do max K2E's (as many as you can without letting go of the bar)

10-9-8-7-6-5-4-3-2-1

Burpees

Wall Ball Shots

Pull-ups

We'll be running today unless we have another TORNADO!

Overhead Squats

4 x 5

"Running Annie"

400m run, 50 DU's, 50 sit-ups

400m run, 40, 40

400m run, 30, 30

400m run, 20, 20

400m run, 10, 10

*There will be 3 scaled versions of this workout so have no fear. The goal is to scale appropriately so you finish in 20-25min.

Happy Father's Day!

4 ROUNDS

20 KB Swings

20 Box Jumps

10 Deadlifts (185#/135#)

400m Run

Kinda like "fight gone bad," but really not as bad!!!

3 Rounds: 1 min @ each max reps, 1 min rest between rounds

SDHP (75#, 95#)

Burpee long jumps

Walking Lunges (weighted)

Sit-ups

Just for kicks:

3x5 Max height Box Jumps

2x400m sprints (your lungs better be burning!)

ISABEL cont.

Don't worry, if you missed "Isabel" yesterday, you get to meet her today...

ISABEL

30 snatches for time (135, 95)

If you had the pleasure of doing "Isabel" yesterday then this is for you...

2000m row for time

AMRAP in 10min

7 med ball cleans (20, 14)

7 wall ball shots (20, 14)

Have a great Thursday!

"ISABEL"

30 Snatches for time
135#m, 95#f

Front Squat 5-5-5-3-3-1-1

30-20-10
Pull Ups
Double Unders

Overhead Press 3x5

Push Press 3x5
Push Jerk 3x3

3Rounds:
400m Row
KB SDHP 15

"KARABEL"

10 Rounds for Time:
3 Snatches (Isabel weight 135#, 95#)
15 Wall Balls (Karen weight 20#,14#)

*you end up doing a full "Isabel" and "Karen"

CrossFit Total

21.15.9
Wall Ball Shots
K2E
200m Sprint

Ring Dips 5x10

*Practice Muscle Ups

5 Rounds:
12 Deadlift 155#, 105#
9 Power Cleans
6 Push Jerks

Front Squat 5-5-5-3-3-1-1

3 Rounds:
200m Row
3 Rounds Cindy

Cleans 5-5-5-5-5

21.15.9
KB Snatch 53#, 35#
Burpees

Josh or.............

Deadlift
5-5-5-3-3-1

"Josh" for the Wall of Fame

21 OHS (95#, 65#)
42 Pull Ups
15 OHS
30 Pull Ups
9 OHS
18 Pull Ups

*Relay*

Sand Bag Clean and Jerks 6x3

Skills Practice

Back Squats

5 x 7

3 x Max wall ball shots for 1 min

3 Rounds

15 Hang Power Cleans (135/95)

20 KB Swings

25 DU's

MAX OUT!

6 Rounds:
Body Weight Bench Press
Pull Ups
2 minute rest periods

Challenging Height Box Jumps
10 Box Jumps every minute on the minute for 10 minutes