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29 Jun

Main – CrossFit Cardio

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(No Measure)

400m run
400m row

2 rounds
10 push ups
10 squats
10 med ball cleans

Metcon (AMRAP – Reps)

25 min AMRAP

1 min row
1 min AD
10 Med Ball Slams (20/14)
2 min row
2 min AD
10 Med Ball Slams (20/14)

Repeat above as many times as you can in 25 min. Count Cal on both the row and AD and your med ball slams count 1 rep.

Row- Set damper on 4. Try to keep your s/m around 20-26 strokes per min.

29 Jun

Main – CrossFit

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Shoulder Press (5@50%, 5@60%, 5@70%, 3@80%, 3@85%, 10@60%)

Metcon (Weight)

“Angry Bear”
7 Power cleans
5 Hang squat cleans
3 S2O

5 rounds, increase weight each round. Must do all 15 reps, without dropping bar, for round to count. Power Cleans must be Touch and Go, the bar cannot rest on the ground.

28 Jun

Main – CrossFit Cardio

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(No Measure)

400m run
500m row
2 min AD

300 single jump rope

Metcon (Calories)

30 min AMRAP

1 min Row
1 min AD
200m run
2 min Row
2 min AD
400m run

Repeat for duration of workout.

Measurement is total Cal on Row and AD

5.6 mile trail run (Kenn Mountain Trail) (Time)

Sunday Trail Run Loop

26 Jun

Main – CrossFit Cardio

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(No Measure)

400m run
400m row

100 single unders
20 squats
15 push ups

Metcon (AMRAP – Rounds and Reps)

Partner WOD

20 min AMRAP

15Cal Row
10 Wall Ball (20/14)
10 KBS (53/35)

Partner A completes entire round while partner B rests. Partner B then completes full round and keep switching for entire time.

Can be done with 1 person and rest would be 1:30 after each round completed.

Measurement is # of rounds and reps you can complete in 20 min.

25 Jun

Main – CrossFit Cardio

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(No Measure)

400 run
400 row
2 min AD

20 banded good mornings
20 Med ball cleans

Metcon (6 Rounds for time)

4 mins to run a 400m
4 mins to row a 500m

take the difference in time from your run and row and you have 4 mins to ride those seconds in calories on the AD. If your times are less than 10 seconds apart, ride 25 calories. All efforts should be max efforts.

Measurement is your 400m and 500m times.

Perform 2 rounds for Rx
Perform 3 rounds for Rx+