Monday, July 30, 2018

A.

5 Inchworm Push Ups
10 Squats
15 Russian Swings
10 Lunges
10 Sit Ups
Run 200m

B. (12 min)
40:20x3
Hand Release Push Ups
Sumo DL High Pull
Forward Alternating KB Lunges
Anchored Sit Ups

C. (13 min)
AMRAP 3
Run 200m
Max reps KB Clusters

-rest 2 min-

AMRAP 3
Run 200m
Max reps KB Swings

-rest 2 min-

AMRAP 3
Run 200m
Max reps KB Squats

Score total reps.

Thursday, July 27, 2018

A.

2 Rounds:
8 Samson Lunges
5 Inchworms
8 Squats
8 Sit Ups
2 Laps

B. (15 min)
40:20x3
DB Push Press L
DB Push Press R
Hollow Hold
Burpees
Goblet Squats

C. (10 min)
4 Rounds for Time:
10 DB Power Cleans
12 Hand Lift Push Ups
15 CF Sit Ups
1 Arm OH Walk (switch halfway, 1 lap BB court)

Tuesday, July 24, 2018

A.

3 Laps
10 ps Reach Unders
10 Lunges
10 Sit Ups
10 Squats
15 DB Ground to Overhead
x1

B.
20:10x5
Jump Squats
V-Ups
Jump Lunges
DB Russian Twist
Plank Leg Raise

40 sec rest between rounds.
Rotate through.

C. (11 min)
EMOM x 5 min10 Alternating DB Snatches
max burpees in the remaining time

- Rest 1 min -

Repeat one more time, score total number of burpees.

We did this workout on March 31, 2019 and April 13, 2017.

CrossFit class: May 24, 2017.

Monday, July 23, 2018

A.

8 HR Push Ups
8 Squats
8 ps 1 Arm Swings
1 set Lines
X3

B.
AMRAP 8
6 Inchworm Push Ups
6 V Ups
6 KB Swings

C.
AMRAP 10
EMOM = 3 KB Clusters

10 Sprawls
10 Strict Press
10 1 Arm KB Rows

Saturday, July 28, 2018

A.

5 Squats
5 Pause Squats
8 ps Reach Unders
10 ps Russian Twist
8 DBU Push Press
15 Russian Swings

B. (12 min)
EMOMx4
8 KB Pause Squats - 5 seconds at bottom
6-8 Inchworm Push Ups
15ps Russian Twist

C.
For time complete:
30 Steps 1 arm OH Lunge
200m Run
30 DBU Thrusters
50 KB Swings
30 DBU Thruster
200m Run
30 Steps 1 arm OH Lunge

-Use your KB for Lunges, Thrusters and Swings

*Time cap = 18 min.

Friday, July 20, 2018

Thursday, July 19, 2018

A.

2 Laps
8 Squats
8 HR Push Ups
8 Lunges
15 KB Deadlifts
x2

B.
45:15x3
Goblet Squat
Tuck Up
Inchworm Push Up
1 Leg Deadlfit L
1 Leg Deadlift R
Rest

C.
AMRAP 12
10 Burpee
20 Lunge Jump
30 Russian KB Swings

Wednesday, July 18, 2018 and Saturday, July 20, 2018

Tuesday, July 17, 2018

A.

10 Samson Lunges
10 Hollow Rocks
10 Supermans
10 Plank Ups
x2

B.
AMRAP 12
10 DB Snatch L
10 1 Arm Overhead Forward Alternating Lunges L
10 DB Snatch R
10 1 Arm Overhead Forward Alternating Lunges R
25 Sit Ups

C.
For Time:
10 Push Ups
2 Laps BB Court
10 Push Ups
2 Laps BB Court
10 Push Ups
25 V-Ups
10 Push Ups
25 V-Ups
10 Push Ups
2 Laps BB Court
10 Push Ups
2 Laps BB  Court

*Time Cap = 12 min.

Monday, July 16, 2018

Saturday, July 14, 2018

Friday, July 13, 2018

A.   3 Laps
5 Inchworm Push Ups
10 Samson Lunges
5 ps Reach Unders
10 Squats
10 Sit Ups
X1

B.
AMRAP 13
13 DB Snatch L
13 DB Snatch R
13 Jump Squats
13 Tuck Ups

C.
7 Rounds For Time:
10 Goblet Squats
5 Burpees
1 Long Loop

Friday, July 6, 2018 and Saturday, July 7, 2018

A.

B. (12 min)
AMRAP 5
8 V-Sit Ups
8 Push Ups

Rest 3 min

AMRAP 5
15 Jump Squats
5 ps DB Clean and Jerk

C. (16 min)
4 min on 2 min off x3:
1 DB Snatch
1 Burpee
+1 rep each round.
Pick up where you leave off each round.

Thursday, July 5, 2018

A.

8 Squats
8 HR Push Ups
8 Lunges
8 Hollow Rocks
x2

B. (16 min)
EMOM x4
Min 1: 8ps Stationary Lunges
Min 2: 8ps Renegade Row
Min 3: 30 sec Hollow Flutter
Min 4: 12 2DB SDLHP

C. (10 min)
21 DB/KB Thrusters
400m Run (come up stairs)
15 DB/KB Thrusters
400m Run
9 DB/KB Thrusters
400m Run

Tuesday, July 3, 2018

A.

3 Laps
10 Squats
10 Sit Ups
20 KB Deadlifts
10 Lunges
3 Laps

B. (12 min)
30:15x3 
Burpees
1 Leg KB Deadlift L
1 Leg KB Deadlift R
Tuck Ups
Hand Release Push Ups
Jump Lunges

Do all 3 sets of each exercise in a row.
No additional rest between exercises.

C. (12 min)
12-1
KB Swing
KB Squat
V-Up

Time cap = 12 min

Monday, July 2, 2018

HAPPY CANADA DAY!

A.

2 Laps
10 Samson Lunges
8 Inchworm Push Ups
5 Squats
5 Drop Squats
15 Tuck Ups

B.
AMRAP 14 Partner
Alternate complete rounds with a partner:
8 DBU KB Thrusters
10 KB Walking Lunges
5 Burpees

C. (10 min)
5 Rounds for Time:
15 KB Swings
20 Air Squats
5 DBU KB Push Press