30 Jun: CF Total

45min to max
Squat
Press
Deathlift

28 JUN: JT

27 JUN: Kevin and Chris

SWOD:
6x2 Squat every 2mins at 80-85%

WOD:
2 Rounds of:
KB Snatch 627/427 kg
Back Squat 1973/1373lbs
32 Double Unders


2 Rounds of:
Wall Balls 627/427 lbs
Dead Lifts1982/1382lbs
41 Doubles

26 JUN 14 How many AMRAPs???

SWOD:  1RM Power Clean

 20 min 

WOD:  3x3 min AMRAPs

3 min AMRAP- 10 air squats + 2 strict pull-ups
3 min Rest
3 min AMRAP-3 hang power cleans + 3 front squats
3 Min Rest

3 Min AMRAP- 3 bar facing burpees + 3 HSPU

Score is Total Reps

$Out:  Mobilize and Socialize

25 Jun: 20min AMRAP

SWOD:
3RM OHS

WOD:
20min AMRAP
20 OH plate lunge (45/35)
20 DL (185/135)
20 T2B
200m run

24 June: Lurong 3

Warmup

Coaches Choice
----

SWOD:  

8x2 Push Press @85% each 90 seconds

----

WOD:  5 min cap

The Rep Sequence

Round 1
10 Hang Power Cleans (135/95)
20 Meter Sprint

Round 2
8 Hang Power Cleans
40 Meter Sprint

Round 3
6 Hang Power Cleans
60 Meter Sprint

Round 4
4 Hang Power Cleans
80 Meter Sprint

Round 5
2 Hang Power Cleans
100 Meter Sprint 

---

$Out:  3x6 Stiff leg DL w WOD weight

3x6 Calf Raises

23 Jun: Fran

SWOD:
20min MAX Snatch

WOD:
Fran

20 Jun 14 sleddin

9x1 Snatches @ 85-95%

WOD

20 Min Sled 30 Sec on 30 Sec off 95/65

Alternate between

Front 

Backwards 

Lateral Shuffle 

Score is total meters

21 Jun 14

Find 1 RM Bench Press

Row 5km

19 Jun 14 Ups and Downs...

 

SWOD:   9X2 OHS each min @80%

WOD: Up and Down

2 RFT

2 strict deficit HSPU (use AMSU pads if necessary)  

2 rope climbs (Sub is 4 rope pulls see below)

1 min rest

2 RFT

4 kipping HSPU

2 rope climbs

1 min rest

2 RFT

6 wall walks RX is chest and thighs touching wall 

2 rope climbs

1 min rest

2 RFT

8 secs handstand hold

2 rope climbs

18: Fight gone worse

SWOD:
2RM Deathlift

WOD:
3 Rounds
1min ME:
Row for calories
DL (135/105)
WBS (20/14)
Ring Dips
Rest

17 Jun: Stoned to Death

SWOD:
9x3 Cleans @80% every 90secs

WOD:
Death by Atlas GTS (110/75)

then
500m row for time

16 Jun: Elizabeth

SWOD:
12x2 Push Press every 90sec at 80%

WOD:
21-15-9
Clean (135/95)
Ring Dips

$OUT:
Max ring hold x 3

 

14 Jun: Pick your Poison

SWOD:
10x2 Hi-hang snatch every 1:15

WOD:
Grace
or
Isabel

$out:
200m wheelbarrow (225/135)

13 Jun: Partner fun times

SWOD:
8x3 DL @70% Max

WOD:
1000m row
100 Burpees
80 Doubles
60 K2E
40 KB Swing
20 BJ
10 OH Lunge

12 Jun 14 Kevin Loves Thrusters.......

 Warmup

3 rounds(capped at 10 min)

10 wall squat and holds (1-2 secs at bottom)

10 push press wall balls

KB Arm Bar 5 breaths

 3 shoulder press

3 push press

 1 min mob(aka tissue prep) with roller

 

SWOD:  Find 3 RM Push Press (20 min)

WOD:  20 Min Cap

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

Thrusters 115/85

20 doubles after each round of thrusters

$Out:  3x max strict pullups at hardest scale

3xmax dips at hardest scale

 

 

11 Jun: Lurong 1

SWOD:
20min 2RM Hang Snatch

WOD:
21-18-15-12-9-6-3
Wall balls
DL (115/75)
BJ (24/20)

 

10 Jun: Lurong 7

SWOD:
10min EMOM 3 Bench Press
4x60%, 3x65%, 3x70%

WOD:

Round 1
3- Burpees
3- Front Squats
3- Push Press
100 Meter Farmer Carry (10 meter increments)

Round 2
5- Burpees
5- Front Squats
5- Push Press
100 Meter Farmer Carry (10 meter increments)

Round 3
7- Burpees
7- Front Squats
7- Push Press

100 Meter Farmer Carry (10 meter increments)

Round 4
9- Burpees
9- Front Squats
9- Push Press
100 Meter Farmer Carry (10 meter increments)

Round 5
11- Burpees
11- Front Squats
11- Push Press
100 Meter Farmer Carry (10 meter increments)

The Finisher
13- Burpees Muscle Ups (L3)
or
13- Burpee Pull Ups (L2)
or
13- Burpee Over Barbell (L1)

 

9 Jun: Nasty Girls

SWOD:
20min MAX Front Squat

WOD:
3RFT
50 ASQ
7 MU
10 HPC (135/95)

7 Jun: 14.3

SWOD:
2RM Hang C&J

WOD:
8min AMRAP

MEN - includes Masters Men up to 54 years old
Complete as many reps as possible in 8 minutes of:
135-lb. deadlifts, 10 reps
15 box jumps, 24-inch
185-lb. deadlifts, 15 reps
15 box jumps, 24-inch
225-lb. deadlifts, 20 reps
15 box jumps, 24-inch
275-lb. deadlifts, 25 reps
15 box jumps, 24-inch
315-lb. deadlifts, 30 reps
15 box jumps, 24-inch
365-lb. deadlifts, 35 reps
15 box jumps, 24-inch

WOMEN - includes Masters Women up to 54 years old
Complete as many reps as possible in 8 minutes of:
95-lb. deadlifts, 10 reps
15 box jumps, 20-inch
135-lb. deadlifts, 15 reps
15 box jumps, 20-inch
155-lb. deadlifts, 20 reps
15 box jumps, 20-inch
185-lb. deadlifts, 25 reps
15 box jumps, 20-inch
205-lb. deadlifts, 30 reps
15 box jumps, 20-inch
225-lb. deadlifts, 35 reps
15 box jumps, 20-inch