6.15 – 6.20.15

No posted WOD’s this week. Doing a social experiment.

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6.12.15

6.12

**NO 6 & 7p Classes. Friday Night Lights – Hosted by Crossfit TFB – See you there**

Mobility/Warm Up

For Time:
Bear Complex x 30 @60% Push Press 1rm

Cool Down/Stretch/Foam Roll

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6.11.15

6.11

Mobility/Warm Up

Lift: Deadlift – EMOM for 8 rounds – 2@85% 1rm

AMRAP – 10min
12 OHSquats @50%
9 Front Rack Lunges
6 Ring Muscle Up’s

Cool Down/Stretch/Foam Roll

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6.10.15

6.10

Mobility/Warm Up

3RFT – No Cap
400M
20 Box Jumps (20/14)
15 Chest to Bar

For Time:
20 Cleans @70%

Cool Down/Stretch/Foam Roll

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6.9.15

6.9

Mobility/Warm Up

Lift: Snatch – EMOM for 7 rounds – 3@80% 1rm

5RFT
15 KBSwings (AHAP)
15 Burpees

Cool Down/Stretch/Foam Roll

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6.8.15

6.8

Mobility/Warm Up

EMOM – 12min
Even – 6 Power Clean @65%
Odd – 6 Shoulder to Overhead

For Time:
50 Double Unders (or DU attempts – NO SINGLES)
40 Wall Balls (20/14)
30 T2B
20 Ring Dips
10 HSPU
50 Double Unders (or DU attempts – NO SINGLES)

Cool Down/Stretch/Foam Roll

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6.6.15

 

No 11a class

 

See you there!

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6.5.15

6.5

Mobility/Warm Up

Lift: Clean – EMOM for 6 rounds – 3@85% 1rm

AMRAP – 9min
9 Box Jump (24/20)
9 Wall Ball (20/14)
9 T2Ring
9 Med Ball Clean

Tabata: B2B Air Squats – 10 seconds rest is in the bottom position

Run 800M for time

Cool Down/Stretch/Foam Roll

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6.4.15

6.4

Mobility/Warm Up

For Time:
800M Run
20 Curtis P @50% Clean 1rm
30 HR Push-Up’s
40 Ring Rows w/feet elevated
400M Run

Cool Down/Stretch/Foam Roll

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6.3.15

6.3

Mobility/Warm Up

Lift: Hang Snatch – EMOM for 8 rounds – 5@65% 1rm

Running Fran – (95/65)
21 Thrusters
21 Pull-Up’s
1 200M Run

15 Thrusters
15 Pull-Up’s
1 300M Run

9 Thrusters
9 Pull-Up’s
1 400M Run

Cool Down/Stretch/Foam Roll

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