Monday, June 27, 2016


15 min on the clock:
A. 20 reps back squat (add 5lbs from Friday. IF this is your first set of 20, then subtract 60-80lbs from your 5rm back squat for a set of 20)
B. For time:
Run 400m, then
3 rounds of:
5 HP Snatches 95/65
15 unbroken OHS
10 pull ups
5 HP Cleans
15 unbroken Thrusters
10 pull ups
EMOM 6 min
5-7 strict TTB (stop legs at an L at the bottom if possible)
2min couch stretch (1 min each leg then switch)

Sunday, June 26, 2016

Saturday, June 25, 2016

17 min on the clock
Run 400m
Mini Cindy (10 min AMRAP)
5 pull ups
10 push ups
15 air squats
Run 400m
In remaining time, AMRAP sit ups.
Score=time completed after last 400m run and total sit ups.
1min each arm airplane stretch
2 min each leg calf stretch

Friday, June 24, 2016

Allow 15 minutes for this (as we get heavier in the upcoming weeks, we will allow more time if necessary
Back Squat
(the set of 20 unbroken should be 60-80lbs lighter than the 5rm, you have the option to go lighter if this feels too heavy for that many reps. But wouldn’t recommend going heavier, as this gets hard really fast!)
You cannot put the bar down and you should not rest for minutes at a time.Starting next week, every day you do this, you add 5-10lbs to your bar.  If for some reason you fail a set of 20 down the line. You will remove 10lbs for your next session.
Rest 2-3 minutes between sets. There is a conditioning (aka: Cardio!) aspect to high repetition squats. Your heart rate will go up and you will need to control your breathing.
This program develops:
1. Cardio: heart will start racing during 20 reps!
2. Strength: by the end you should be close to or at your 5rm for a set of 20! (make sure you are refueling with some protein after wod!)
3. Muscular endurance! For those high rep heavy CrossFit WODs!
4. Mental toughness! Toward the end, you will be a mental badass!
3 min AMRAP
2 bear complex (115/75) this is light, so the focus is SPEED! AND TECHNIQUE!
4 box jump (24in/20in)
6 toes to bar
*Rest 1 min, repeat for 3 cycles
*1 rep = 1 power clean + 1 front squat + 1 push press + 1 back squat + 1 push press  and it is OK to link movements together. Ex: squat clean, thruster, back squat, push press.

Thursday, June 23, 2016

Try your first CrossFit class for FREE today!
20 minutes on the clock:
Run 800
21 Plate GTO 45/25
42 push ups
Run 400

15 Plate GTO
30 push ups
Run 200

9 Plate GTO
18 push ups

MOB WOD: 4 min
EMOM 4 min:
1 min pretzel stretch right
1 min: pretzel stretch left

Optional: 10 min of handstand practice


Wednesday, June 22, 2016

EMOM 8 min
Even: 3 Power snatch (70% 1RM)
Odd: 50 ft high knees

15 min AMRAP

Run 400m
8 KBS 70/53
12 Pull Ups


EMOM 5 min
5-7 CTB pull ups
Test 500m row
Test 1000m row
2 min calf stretch: 1 R/1 L
1 min partner bully stretch