Strength
Take 20 minutes and find your 1-RM Clean and Jerk

Metcon
For Time
500m Row
50 KB Swings 53/35
100 Air Squats
500m Row




​7/18/2017

Skill
Gymnastics Skills Practice – take 20 minutes and Pick 2-3 movements you want to spend some time with, and try to get perfect quality repetitions to improve efficiency.


Metcon
Five rounds for max reps of:
60 seconds of Burpee Pull-Ups
60 seconds Ring Dips
60 seconds Box Jump Overs
Rest 60 seconds




​
7/17/2017

Strength
3 sets of:
Front Squat x 5-6 reps (tempo squats. 3 second decent, explode up, 1 second pause at top of squat)
Rest 90 seconds
Strict CHIN UP x max reps (palms facing toward you)
Rest 90 seconds

Metcon
Against a 3 min clock
Run 400m
​Ground to Overhead x Max Reps 135/95
Rest 3 minutes
*Repeat until you have accumulated 30 ground to overhead. Score is total time.


​

​7/14/2017

Strength
Push Press
5-3-1-1-1-1-1

Nasty girls
3RFT
50 air squats
7 muscle ups
10 hang power cleans 135/95




​7/13/2017

Metcon
AMRep
1min double unders
1min alt KB Snatch 53/35
2min double unders
2min alt KB Snatch
3min double unders
3min alt KB Snatch

Core
4 rounds
10 v ups
10 hanging straight leg raises
10 good mornings
10 barbell curls




​7/12/2017

Strength
power clean
5-3-1-1-1-1-1

6 RFT
3 strict HSPU
6 deadlifts 225/155
9 wallballs 20/14




7/11/2017

Stadium Track Workout

Meet at the Tullahoma Highschool track.
Same class times as usual.
Bring your own water
​Bring a stopwatch if you have one.



7/10/2017

Strength
Monday
back squat
5-3-1-1-1-1-1

10m AMRAP
100m medball carry 20/14
7 toes to bar
5 hang power snatch 115/75



​7/7/2017

Metcon
CrossFit Open 11.3
AMREP 5 Minutes
1 Squat Clean 165/110
1 Jerk 165/110

Skill
Peg Boards



​7/6/2017

For Time
Fran
21-15-9
Thrusters 95/65
Pull Ups

Core
3 rds
1 min plank
10 Weighted good mornings (empty barbell)
10 Feet to rig





7/4/2017

Freedom WOD
7 Rounds
4 Power Cleans 185/125
17 Push Ups
Then...
76 Goblet Squats 53/35
Then...
241 Double Unders



​7/3/2017

Hero Wod
Jack
Complete as many Rounds as possible in 20 min of:
10 Push Press 115/85
10 KB Swings 53/35
10 Box Jumps 24/20

​7/2/2017

Strength
Power Clean
1 rep every 45 sec for 12 sets at 80%

Metcon
For Time
25 Wallball 20/14
2 Rope Climbs
20 Wallball
2 Rope Climbs
15 Wallball
2 Rope Climbs
10 Wallball
2 Rope Climbs
5 Wallball
2 Rope Climbs



​6/29/2017

Strict Pull Ups
5m EMOM
2-6 reps
Rx+ dumbbell or medball between legs

For Time:
50 double unders
20 HSPU
50 double unders
16 HSPU
50 double unders
12 HSPU
50 double unders
8 HSPU
50 double unders
​4 HSPU

Strength
Back Squat
1 rep every 45 seconds for 12 sets at 80%

Metcon
​10m EMOM
3 overhead squats 135/95
4 bar facing burpees
(Same minute)
Straight into:
3m AMRAP
3 overhead squats 135/95
4 bar facing burpees

Score only includes AMRAP

6/27/2017
​Metcon
Nicole
20 min AMRAP
400m Run
Max rep Pull Ups

Core
9 min emom
Min 1: 45 second plank
Min 2: 25 sit ups
Min 3: 15 candle sticks

6/26/2017
​Strength
Push press at 85%
1 rep every 45sec for 12 sets

Metcon
15 rounds for time
3 power cleans 165/115
3 front squats 165/115
1 S2O 165/115

Strength
Back Squat
9 Min EMOM
3 reps at 75%

Metcon
3 rounds, each for time
500m row
30 air squats
50ft OH walking lunges 95/65

Rest 2-3min between rounds

6/22/2017
​Metcon
​All for time, no break

3 rounds
40 double unders
15 deadlifts 135/95
5 pull ups

Then
3 rounds
40 double unders
10 deadlifts 205/165
10 pull ups

Then
3 rounds
40 double
5 deadlifts 255/215
15 pull ups



​

6/21/2017


​Strength
Push Press
9 min EMOM
3 reps at 80%

Metcon
8min AMREP
70 burpees
Max HSPU with remaining time

Core
​6 minutes
50-40-30-20-10
Flutter kicks (L+R = 1 Rep)
Sit Ups

6/20/2017
​Skill:
Tabata kipping pull ups
4min 20s on 10sec off
​as many reps as possible

Metcon:

With partner
Cash in: 400m run together
-----
50-40-30-20-10
Wall balls 20/14
Kettlebell Swings 53/35
​-----
Cash out: 400m run together

1 partner works at a time, switch at midway point of each movement (25/25, 20/20, etc)