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Wednesday – July 1

3 Rounds for Max Total Reps

1 Minute Toes to Bar

1 Minute Wall Balls (20/14)

1 Minute KB Swings (53/35)

1 Minute REST

1 Minute Box Jumps

1 Minute Rope Climbs OR Wall Walks OR Burpees (pick one for the whole workout, no interchanging)

1 Minute Calorie Row

1 Minute REST

 

 

Tuesday – June 30

 

Part 1:

6 x 3

*Use your heaviest set of 3 from last week for all sets

6 x 2

*Use your heaviest set of 2 from last week for all sets

Deadlift

*You should be resting 1:30-2 Minutes between sets

Part 2:

4 Sets

Row 500 M OR Run 400 M

*Rest 2 minutes between sets

*Run and Row and can be switched up.  No more than 4 total sets though.

*This is optional

 

 

 

Monday – June 29

  

Crossfit Kids begins TODAY at 3 PM (ages 3-7) and 4 PM (ages 8-12)!

Part 1:

Alternating EMOM – 10 Minutes

Odd Minutes – Handstand Push Ups

Even Minutes – Double Unders

*YOU pick a number you want to realistically obtain.  We are not recording anything here, this will be 5 rounds of skill work for both movements.

Part 2:

4 Rounds

20 Sit Ups

15 Push Ups

10 Hang Power Snatches (75/55)

10 Overhead Squats (75/55)

*16 Minute Cap

*Weight can be scaled up if athlete can perform 1 round of snatches AND squats unbroken

*We are going to Deadlift heavy tomorrow.  Please keep that in mind if you are thinking of scaling this weight up.

 

 

Saturday – June 27

In teams of 2 (1 working/1 resting)

“Fran”

21-15-9 

Thrusters (95/65)

Pull Ups

then, right in to

800 M Relay Run (each partner runs 400 M)

30 Burpees

then, right in to

“Fran”

21-15-9

Thrusters (95/65)

Pull Ups

then, right in to

800 M Relay Run (each partner runs 400 M)

30 Burpees

then, right in to

“Fran”

21-15-9

Thrusters (95/65)

Pull Ups

Friday – June 26

 

6 Minute AMRAP

12/9 Calorie Row

8 Hang Power Cleans (165/105)

4 Minute Rest

6 Minute AMRAP

15 Box Jumps (24/20)

8 Hang Power Cleans (135/85)

4 Minute Rest

6 Minute AMRAP

Run 200 M

8 Hang Power Cleans (115/75)

 

Thursday – June 25

 

Part 1:

3-2-1

3-2-1

3-2-1

Deadlift

*We will have percentages of your 1 rep max for you for each set

Part 2:

“Diane”

21-15-9

Deadlift (225/135)

Handstand Push Ups

*Compare results to August 21, 2015

 

Wednesday – June 24

 

Part 1:

4 Sets (Not for time)

5-10 Strict Pull Ups OR Barbell Rows

5-10 1 Arm KB Shoulder to Overhead

*A slight push press is allowed, but use minimally

Part 2:

4 Rounds

15 Overhead Squats (75/55)

7 Chest to Bar Pull Ups

then, right in to

4 Rounds

15 Wall Balls (20/14)

7 Toes to Bar 

 

 

Tuesday – June 23

BISON BENCHMARK #7

For Time:

1,000 M Row

100 Double Unders

1 Mile Run

*Depending on class size, we will do multiple heats 5 minutes apart.  We are not doing anything prior to or after the workout, therefore this will likely be a shorter than normal class.  We want to keep you somewhat fresh for what we have planned for the rest of  the week!

Monday – June 22

Every Minute on the Minute for 20 Minutes

Odd Minutes: 2 Squat Clean Thrusters

Even Minutes: 30 seconds max burpees

*Only 2 attempts within each round of squat clean thrusters

*Scores will be total weight lifted successfully and amount of burpees

Saturday – June 20

 

In teams of 2 (1 working/1 resting)

400 M Run Relay (Each partner runs 200 M)

100 Push Ups

100 Calorie Row

400 M Run Relay

100 Wall Balls

100 Hang Power Cleans (115/75)

400 M Run Relay

100 KB Swings (53/35)

100 Sit Ups

400 M Run Relay