08.26.15 Wednesday

STRENGTH: Jerk (3-3-3-3-3) WOD: 10 Rounds for time: 6 Wallballs (20/14) 6 T2B 6 Burpees _______________________________________________________________________ BootCamp 6:00am 5min AMRAP 7 Push Ups 9 Box Jumps (24/20#) 2min Rest 5min AMRAP 7 Med Ball Sit Ups (20/14#)...

08.26.15 Tuesday

SNATCH DAY! High Hang Snatch (Hips) 3-3-3-3-3 Hang Snatch (Knees) 3-3-3-3-3 Snatch 5-4-3-2-1 ________________________________________________________________________ 6:00am and 5:15pm BootCamp Cash In: 400m Run 3 Rounds: 10 DB Front Squats (35/25#) 10 DB Push Press 5...

08.24.15 Monday

STRENGTH: Clean (3-3-3-3-3) Squat, power, or hang WOD: 5 minute AMRAP: 5 Cleans (squat, power or hang) (75% of your 3 RM) 10 HR Push Ups AP: 5min squat holds (break up as needed) _______________________________________________________________________ 6:00am BootCamp...

08.22.15 Saturday

3 person team 150 Wall Balls (20/14#) 150 Power Cleans (115/75#) 100 Toes 2 Bar 1 person works at a time, 2 people rest. Split the reps up as needed. QOD: Have you ever met a CrossFit games athlete in person? If so who?

08.21.15 Friday

STRENGTH: 3 Position Snatch (hip, knee, floor) power snatch + 1 OHS to heavy weight in 15 minutes WOD: AMRAP 12 Minutes: Row 200m (Sub 200m run if rowers are full) 10 Power Snatch (95/65#) 10 Burpees over bar...