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7/19/2017

6/28/2017

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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
Picture
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
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6/28/2017

6/25/2017

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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
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6/23/2017

6/19/2017

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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)
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6/19/2017

6/11/2017

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Strength
power cleans
9m EMOM
3 @ 80%

Metcon
Open Workout 13.2
10 min AMRAP
5 S2O 115/75
10 Deadlifts 115/75
​15 Box Jumps 24/20



​
6/16/2017
​Strength
Push Press
2 reps EMOM for 11 min @80%

Metcon
5 rounds for time
10 Thrusters 115/75
50 double unders


​
6/15/2017
​Metcon
21-15-9
Power snatches 95/66
Ring dips

Stamina
3 Rounds
10 cals Air Assault Bike (all out sprint)
*rest as needed between rounds



​
6/14/2017
Strength
Power Clean
11 Min EMOM 2 reps @ 80%

Metcon
14m AMRAP
10 front rack KB squats - right arm 53/35
10 pull ups
10 front rack KB squats - left arm 53/35
10 toes to bar


​
6/13/2017
​Skill
3 Sets Max rep Strict pull ups
*rest 90 seconds between efforts

Metcon
For Time
Annie on the Run
200m run
50 Double Unders (DU)
50 Sit ups (SU)
200m run
40 DU
40 SU
200m run
30 DU
30 SU
200m run
20 DU
20 SU
200m run
10 DU
10 SU
​200m run



6/12/2017

​Strength:
Back Squats
11m EMOM
2 @ 75% 1RM

Metcon:
7m AMRAP
3 clean and jerks 185/135
​6 burpee box jumps 30/24
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