WOD June 29, 2016 at 08:31PM

THURSDAY

Metcon (AMRAP – Reps)
30 Min EMOM
Min 1: 10 Cal Assault Bike
Min 2: 10 Dips
Min 3: 10 Cal Row
Min 4: 10 Wallballs 20/14 lb 10/9 ft
Min 5: 10 Kettlebell Swings 53/35
Min 6: Rest

RX+ 70/53 KB Swings
Rotate through the 6 minute circuit 5 times (total of 30 minutes). Assault bike should be all out sprint each time.

On the final time through, all movements should be an AMRAP for 30 seconds on the minute.
Supplement
Metcon (Time)
30 GHD Situps For Time

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WOD June 28, 2016 at 09:11PM

WEDNESDAY

Weightlifting
Deadlift (5-5-5-5)
60% 65% 70% 70%
Metcon
Metcon (Time)
For Time:
21 Pullups
400 M Run
15 Pullups
400 M Run
9 Pullups
400 M Run

Rest 2 mins then

42 Double Unders
42 Russian Twists (20/14)
30 Double Unders
30 Russian Twists
18 Double Unders
18 Russian Twists
Time is when everything is completed.

Straight legs off the ground on Russian Twists. Count each tap as 1.

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WOD June 24, 2016 at 08:39PM

SATURDAY

9AM Reloaded (Beach Wod @ A1A)

10AM CrossFit

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WOD June 22, 2016 at 08:40PM

THURSDAY

Conditioning
Brenton (Time)
5 Rounds For Time:
100′ Bear Crawl
100′ Standing Broad Jump
Do 3 Burpees after 5 Broad Jumps

If you have a 20# vest or body armor, wear it.
In honor of Field Training Officer Timothy Quinn Brenton, 39, of the Seattle Police Department, was shot and killed in a drive-by shooting while on duty on October 31, 2009
To learn more about Brenton click here
100 Butterfly Sit Ups (Time)
Start with shoulders on floor. Sit up to 90 degrees or more, touch ground IN FRONT of feet.
Supplement
Up In Smoke (abs) (No Measure)
2 rounds
1 minute leg lift hold
30 second rest
1 minute flutter kicks
30 seconds rest
1 minute bicycle crunch
30 second rest

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WOD June 21, 2016 at 09:06PM

WEDNESDAY
Max Out Day!
Conditioning
Metcon (AMRAP – Reps)
3 minute double under test
Strict Pull Up Test (Time)
2-4-6-8-10-8-6-4-2
Unbroken Strict Pull Ups

If you break a set, re-start that set.
7 Minute Burner (Time)
7 Minute AMRAP:
Row 200 Meters
5 Over the Rower Burpees

RX+ = Finish each round with 3 bar muscle ups
Supplement
Metcon (No Measure)
30 GHD Sit Ups.
If possible, go straight through without stopping.
RX+ = 50 for time

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