Thursday, June 22nd 2017

Every minute for 18 minutes Min 1: 7 Strict HSPU Min 2: 40 yd shuttle (by 10 yds) Min 3: 50 foot sled push   For time: 100 KB Swings 75

Wednesday, June 21st 2017

10min EMOM 3 Power Cleans and 3 Broad Jumps Complete one round on the minute: Odd Minutes: 5 Deadlifts 20 Double Unders Even Minutes: 8 Toes to Bar 20 Lateral

Tuesday, June 20th 2017

Back Squat 3X5 @ 75% Bench Press build to a heavy set of 5 for three sets 20, 16, 10 Reps of: DB Snatch alt Box Jumps Calories on Rower

Monday, June 19th 2017

5RM Deadlift Altnernate w/ 3x Max Strict Pull Ups 3 Rounds of : AMRAP in 4 minutes: 6 heavy KB Swings 6 DB push press 6 lateral DB burpees

Sunday, June 18th 2017

“Filthy Fifty” 50 Box Jumps 50 Jumping Pull-Ups 50 Kettlebell Swings 50 Walking Lunges 50 Knees to Elbows 50 Push Press 50 Back Extensions 50 Wall Balls 50 Burpees 50

Saturday, June 17th 2017

10-min. AMRAP: 5 clean and jerks, each 10 synchro toes-to-bars 3 minute Rest 12-min. AMRAP: 30 double-unders 15 Thrusters

Friday, June 16th 2017

20m to find a 1RM Power Snatch Diane: 21-15-9 Deadlifts HSPUs

Thursday, June 15th 2017

“Kelly” 5 rounds for time of: Run 400m 30 Box jumps 30 Wall balls

Wednesday, June 14th 2017

1 Max set of Muscle Ups 1 Max set of HSPU “Fran” 21-15-9 Thrusters Pull-ups

Tuesday, June 13th 2017

“CrossFit Total” 20m to find 1RM Back Squat 10m to find 1RM Shoulder Press 15m to find 1RM Deadlift   Find a Max set of Double Unders