6/30/2015

strength estsblish 1rm snatch   conditioning 21-15-9 power snatch 95/65 toes to bar *400m run after each round

6/29/2015

  Strength Front Squat 8×2 @ 85% of 1RM Conditioning 8 minute AMRAP 6 Hang Squat Clean 155/105 24 Double Under

6/25/2015

  Strength 2 Hang Power Snatch + 1 Overhead squat EMOM x 10 min. Conditioning 5 min AMRAP 5 Pull up 7 Overhead Squat 115/75 9 Air squat rest 2:00 and repeat

6/24/2015

  “Wittman” 7 Rounds for time 15 KB Swing 53/35 15 Power Clean 95/65 15 Box Jump 24/20

6/23/2015

  Strength Strict Press Build to a 3 rep max Conditioning 12 minute AMRAP 4 Shoulder to Overhead 165/115 8 Burpee 100m run

6/22/2015

  Strength Back Squat 5×5 @ 72% of 1RM Conditioning 9 min AMRAP 3 Thruster 95/65 3 Toe to bar 6 Thruster 95/65 6 Toe to bar… *Continue ascending by 3 reps each round and do 20 DU after each round. (3,3,20,6,6,20,…)

6/18/2015

  Strength 1RM Deadlift Conditioning 12 minute AMRAP 10 Sumo deadlift high pull 115/75 20 KB Swing 53/35 30 Air Squat

6/17/2015

  “Jeremy” 21-15-9 Overhead Squat 95/65 Burpee Three year old Jeremy Bloniasz lost his life in a tragic accident Thursday, July 6th, 2009. To Jeremy’s parents, Kelly and Jeremy, the entire CrossFit family offers our deepest sorrow.

6/16/2015

Strength 1 rep max Power Clean and Push jerk Conditioning 3 Rounds for time 400m run 10 Clean and Jerk 135/95 40 Double under

6/15/2015

  Strength 20 Rep Back Squat Conditioning 8 min AMRAP 2 Thruster 75/55 2 Burpee Box Jump Over 24/20 4 Thruster 75/55 4 BBJO 24/20 … continue to climb