A. Power Clean
5-4-3-2-1
B.
5 rounds for time:
10 Power Cleans (135/95)
10 Burpees
Rest Day
10:00am Partner WOD
"Cindy" AMRAP in 20 min:
5 Pull-ups
10 Push-ups
15 Squats
-OR-
"Mary"
AMRAP in 20 min:
5 HSPU
10 Pistols (5L/5R)
15 Pull-ups
A. For time:
Run 1 mile
rest 5 min
30 C & J (155/105)
rest 5 min
run 1 mile
rest 5 min
30 Power Snatch (95/65)
A. Find Max weight for the Complex:
2 Power Snatch + 1 OHS
B.
5 rounds for time
21 Wallballs (20/14)
15 Cal Row
9 T2B
A. Jerk
5-5-5
B.
3 rounds
400m run
12 Deadlifts (275/185)
21 Box Jumps (24/20)
A. Back Squat
3 RM
B.
7 rounds
40 yd Farmer's Carry*
30 Double-unders
20 Air Squats
1 Rope Climb
*Men use 2 x 45# plates. Women use 2 x 25# plates.
Rest Day
10:00am Partner WOD
"Coe" 10 Rounds for time
10 Thrusters (95/65)
10 Ring Push-ups
Army Sgt. Keith Adam Coe, 30, of Auburndale, Fla., assigned to the 1st Battalion, 37th Field Artillery Regiment, 3rd Stryker Brigade Combat Team, 2nd Infantry Division, Joint Base Lewis-McChord, Wash., died April 27th, 2010, in Khalis, Iraq, of wounds sustained when enemy forces attacked his unit with an explosive device. He is survived by his wife Katrina Coe, two sons, Killian and Keith Jr., and daughter, Klover.
A. Squat Clean
1RM
B.
10 min AMRAP
5 Man-makers (35/25)
10 Walking Lunges
15 ABMat Sit-ups
A. Deadlift
3RM
B.
10 min AMRAP
10 HPC (95/65)
10 OHS
10 Power Cleans
10 SDHP
A. Press
3-3-3-3-3
B.
"Schlitz"
4 rounds
400m Run
Muscle-ups
40 Doubleunders
10:00am Only
Rest Day
10:00am Partner WOD
WITH SUMMER VACATIONS UNDERWAY WE'RE GOING TO CANCEL THE 12:30 WODs FOR THE TIME BEING. GET INTO THE 9:00AM THEN GET OUTSIDE AND ENJOY THE SUMMER!
I'LL POST IN ADVANCE WHEN THEY'LL BE RETURNING.
THANK YOU.
____________________________________________________
"Helen"
3 rounds for time:
400m Run
21 KBS (1.5/1)
12 Pull-ups
_____________________________________________________
Please join me in welcoming July's Athlete of the Month, Kailin Kelly.
Occupation: Co-owner of a small insurance agency. We sell malpractice and cyber insurance to title agents. I'm not sure my own mother even understands what I do.
How long I've been doing Crossfit: I just started crossfit in April of this year. I was at the bar one Friday night with my friend Matt and we made the always smart decision to work out together the following morning. He brought me to my first crossfit class that Saturday and I've been hooked ever since.
Favorite WOD/Favorite Movement: No one is going to believe me when I say the Murph but hear me out... I had only been doing crossfit for a month (including my On Ramp time) and Abby convinces me to show up for a Saturday morning class that I didn't want to go to. I showed up for the challenge and it was absolutely one of the most difficult and gratifying things I have ever done. We all suffered through it together and somehow we were able to accomplish this amazingly intense workout.
What You've Gotten From Crossfit: Crossfit is so much more than a workout program for me. I love coming to the gym and seeing everyone and cheering each other on. It's more of a community than just a hollow space with workout equipment. When you work at home all day it really helps to interact with some other humans for a small portion of the day.
A. Warm up to your S2Oh weight
B.
"Freddy's Revenge"
5 rounds
5 S2Oh (185/125)*
10 Burpees
*The Shoulder to Overhead can be taken from the rack and performed ANY WAY you like. Press, Push-Press, Push-Jerk, Split-Jerk, Behind the Neck Press, Behind the Neck Push-Press, Behind the Neck Jerk, etc.
C.
Work on your Goat(s)
A. Front Squat
1 RM
B.
For time:
800m Run
30 Back Squats (185/135)
8oom Run