09.01.15 Tuesday

SKILL: Tabata Hollow Body Rocks WOD: 800m Run 40 Slam Balls (30/20#) 40 Slam Ball Sit Ups (legs ext) 400m Run 20 Power Snatch (95/65#) 20 Front Rack Lunges (95/65#) __________________________________________________________________________ BootCamp 6:00am and 5:30pm 3...

08.31.15 Monday

STRENGTH: 1RM Back Squat WOD: 21-15-9 Push Press (95/65) Ring Push Ups _______________________________________________________________________ 6:00am BootCamp 4 x 100m Sprints Then: 3 rounds for time: 10 Toes-to-Bars 15 Dumbbell cleans (40/25) 20 WallBalls (20/14#)...

08.29.15 Saturday

CHECK OUT JENNIFER B. TALKING ABOUT HER CROSSFIT EQUALITY EXPERIENCE! In teams of 2- 26 Minute AMRAP Partner A runs one 400M Sprint Partner B does AMRAP Hang Power Cleans + Jerks (115, 85) until A gets back. Switch and repeat. (score is reps of hang power clean and...

08.28.15 Friday

SKILL: Weighted Romainian Deadlifts – 10 (95/65) Snatch Grip 10 Second Deadlifts – 2 (95/65) WOD: AMRAP 8:00: 5 Deadlifts (135/95) 10 Box Jump overs AP: 2000m Row _________________________________________________________________ BootCamp 6:00am Skill: Ring...

08.27.15 Thursday

OHS Review WOD: 3-6-9-12-15-12-9-6-3 OHS (95/65) 200m Run between Rounds (8 times) ___________________________________________________________________________ BootCamp 6:00am and 5:15pm 4 x 1min Row for Total Cal, 30sec rest between each Then 8min AMRAP 5 Burpees onto...