Monthly archives: June, 2014


Warm up- 2min squat hold Must stay in squat for the whole 2 mins

Snatch PVC skill work 10-15 mins


4 Rds

1 min on

10s transition

5 stations



Wall Ball

Kettlebell Squat to High Pull

Abmat sit-up


*total number of reps/cals per round


Hey Guys, Way to push through last week!!! i know it was a hard one but stick it out, the light at the end of the tunnel is close by!


warm up-  Across Turf x2:

– Jog/ backpedal

– Skip/ backward skip

– Karaoke

– Walking on toes/ heels

20 air squats; 20/20/20 BPAs

Box stretch x2 :30 seconds




5/5 KB Clean and Press ( 35/26)

15 Ring rows

run to the wall and back

15 KB Swings ( 35/26)

5 Box Jumps


Matt Chan; Rich Froning; Jason Khalipa before the swimming event in last years Crossfit Games



Warm up-

Dodge ball- 5 burpee penalty for getting hit


Work out-

“Pet Rock” Partner WOD

Each team will get a 2 KB/DB/SB as a “Pet Rock” that can not touch the ground. One partner must hold Both Pet rocks while the other partner completes their part of the work out, then partners must switch positions. if Pet rock hits the ground, partners must due 20 Goblet squats while holding their pet.


WOD- Each team member must complete


You go I go style- when one partner completes all of their exercise partners switch and then move on to next exercise

50 Hurdle Hops

20 pull ups/ 40 ring rows

20 Squat thrusts

1 rope climb/ 3 recline rope climbs

400 m run – only one partner runs at a time





Warm up- 800m run; banded good mornings;  10 ring kips; 1:00 Handstand hold



Posterior chain band distraction x2 ( :30 secs)



15 mins to find 3 rep max Deadlift



6 rounds for time:

3 wall walks

6/6 slam ball shouldering ( alternating sides)

15 toes to bar

20 over head walking lunges (45/25

Cash out:

3 rounds

10 GHD situps

weighted plank hold  * advance weighted hollow position hold



Warm up-  4 rds :15 secs at each station

jumping jacks

push ups

Kb swing (35/26)

Mountain climbers

20/20/20 BPAs; 2 rounds if walking kb over head carry


hip banded Pitformis stretch, make sure band is pulling at a perpendicular angle (:30secs each side)

skill- DB snatch ( Alt hands/ touches ground each time


20 min AMRAP

3/3 DB snatches (50/25)

10 HR Pushups

10 burpee box jump over

20 butterfly ab mat sit-up


Warm up-

dumpster Run x2;  box stretch ;

barbell quad smashing



complete in any order ….. just get it DONE AS quickly as possible

300 rope slams

250 air Squats

200 Ring Face Pulls

150 Banded lateral walks (75/75)

100 ii unders ( 300 singles)

50 lunge jumps (25/25)

25 Wall Balls (20/14)

15 burpees

10 knees to elbows

5 plate pushes



Warm up-

30 shoulder taps; Burgener warm up- Jerk; foot work drill


6 mins on KB skill work – KB swing; Clean and Press; Snatch



12 mins to find a 2RM Jerk ( split/ squat)



10 Pull ups

2 Sumo Deadlift high pull ( 95/65)

8 Pull ups

4 Sumo Deadlift High pull ( 95/65)

6 Pull Ups

6 Sumo Deadlift High Pull ( 95/65)

4 Pull Ups

8 Sumo Deadlift High Pull (95/65)

2 Pull Ups

10 Sumo Deadlift High Pull



warm up-

10 Junkyard Dog;  banded hip stretch;



Barbell front rack walking lunges

4x 5/5




15 Wall Balls

15 KB Swings (53/35)

30 Grasshoppers

MB lap around building (20/14)



Warm up-

Dumpster run x2

10 Hollow Rocks

20 PVC good mornings

20 Plate hops

WOD with a Partner

A partner WOD in 3 acts.

Act 1: 6 Minute AMRAP
• 15 Calorie Row on Airdyne
• KB Swings (53/35)
Score is # of KB Swings

Rest 3 Minutes

Act 2: 6 Minute AMRAP
• Turf Length there and Back Farmer’s Carry (as coach for weights)
• Burpee Pull-ups
Score is # of Burpee pull-ups

Rest 3 Minutes

Act 3: 6 Minute AMRAP
• 50 Double Unders
• Abmat Sit-ups
Score is # of Abmat Sit-ups

Teams of two work together partner A starts on first movement, while partner B starts doing as many reps of second movement as possible. They switch movements when partner A completes their task, continuing to accrue as many reps of movement B as possible in 6 minutes.

Teams can start on any of the 3 acts, but must rotate in order (ex. Start at 3, then move to 1, finishing at 2.



Box stretch;  10 HR push ups; crab walk (x2)


10 Rounds:

30 sec. wall sit

30 sec. Max Double unders

*5 seconds in between

Score is lowest number of double unders



2/2,4/4,6/6,8/8…….etc till time

12 mins

Barbell Thruster (95/65)

Toes 2 Bar



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