WOD

August 11 Class Program
CrossFit
Snatch
5×1.1.1 from Floor
Rest 10-20s Between reps
Rest as needed between sets
+
Seated Strict Press
3×10
rest 1-2min
+
Strict Pronated Pull-up
3×10 @ 1211
Rest 1-2min
+
6 Sets (Alternating) @ 80-85%/Tough but Sustainable Pace
Every 2min Complete:
Set 1: 10/8 Cal Row/Bike/Ski + 7 HSPU + 5 Box Jumps @ 24/20′ w/ Step Down
Set 2: 10/8 Cal Row/Bike/Ski + 7 Toes to Bar + 5 Box Jumps @ 24/20′ w/ Step Down

BootCamp
4 Sets @ High Sustained Effort
30s Row/Bike/Ski
30s Rest
30s DB Push Press
30s Rest
30s Shuttle Run
30s Rest
30s DB Hang Cleans
30s Rest
+
3-4 Sets
15-20 DB Bicep Curls
Rest 30s-60s
15-20 DB Skull Crushers
Rest 30-60s
+
6 Sets (Alternating Sets) @ 80%
Every 2min Complete:
Set 1: 10/8 Cal Row/Bike/Ski + 7 HSPU + 5 Box Jumps @ 24/20′ w/ Step Down
Set 2: 10/8 Cal Row/Bike/Ski + 7 Toes to Bar + 5 Box Jumps @ 24/20′ w/ Step Down



August 10 Class Program
CrossFit

A) Front Squat
3×5 – all working sets
rest as needed
B) 6 Sets @ High Effort

Every 2min Complete:
6-8/leg Back Rack Reverse Lunge

C) 3 Rounds For Time

15 Hang Squat Cleans @ 95/65lbs
10 Bar Facing Burpees
+
5min Rest
+
Complete @ High Effort
50/40 Cal Row/Bike/Ski


BootCamp
10min @ 85-90%/Tough but Sustainable Effort
200m Run
20 Alt Step ups @ 20′
+
12min @ 85-90%/Tough but Sustainable Effort
400m Row/Ski (0.6 Mile Bike)
20 DB Reverse Lunges
+
3 Rounds For Time
20 Front Squats
10 Bar Facing Burpees
+
5 mins Rest/ Prep
+
Complete @ High Effort
50/40 Cal Row/Bike/Ski





  • July 3rd Class Program

    CrossFit
    A1) Bench Press
    5×10-15 @ 11X1
    rest 60s
    A2) Pronated Pull-up
    5xAMRAP
    rest 60s

    B) 10min @ 80%
    10-15 Bent Over Barbell Rows @ 135/95lbs
    30 Double Unders (60s Singles)
    20 Banded Tricep Pressdowns
    15 Russian KB Swings @ 32/24kg

    C) 10min @ 85-90%/Tough but Sustainable Effort
    5 Power Cleans @ 135/95lbs
    5 HSPU (Shoulder to Overhead)
    10 Cal Row/Bike/Ski

    Bootcamp
    A) 5 Sets @ 80%
    6-10 Burpee Pull-ups
    8-12 DB Floor Press
    1min Row/Bike/Ski

    B) 10min @ 80%
    10-15 Bent Over Barbell Rows @ 135/95lbs
    30 Double Unders (60s Singles)
    20 Banded Tricep Pressdowns
    15 Russian KB Swings @ 32/24kg

    C) 10min @ 85-90%/Tough but Sustainable Effort
    10 Dual DB Deadlifts @ 50/35lbs per hand
    8-12 DB Bench Press @ 50/35lbs per Hand
    10 Cal Row/Bike/Ski

  • July 2nd Class Program

    CrossFit
    A) 12min EMOMMin 1-4: 3 High Hang Snatches
    Min 5-8: 3 Low Hang Snatches
    Min 9-12: 3 Snatches from Floor

    B) Back Squat
    3×15-20 @ Challenging Weight
    Rest 2-3min between Sets

    C) 12min AMRAP
    6/leg Front Rack Reverse Lunge @ 75/55lbs
    10 Hang Power Snatches @ 75/55lbs
    6/leg Front Rack Reverse Lunge @ 75/55lbs
    10 Cal Row/Bike/Ski

    Boocamp
    A) 1st: 8-12 Cal Row/Bike/Ski
    2nd: 30s Goblet Squats/Front Squats

    B) 3 Sets @ High Effort
    500m Row/Ski or 0.8 Mile Assault Bike
    20-30 Alt Jump Lunges
    Rest 90s

    C) 12min AMRAP
    6/leg Front Rack Reverse Lunge @ 75/55lbs
    12 Alt DB Snatches @ 50/35lbs
    6/leg Front Rack Reverse Lunge @ 75/55lbs
    10 Cal Row/Bike/Ski


  • June 30th Class Program

    CrossFit
    A) 4 Sets @ High Effort
    10 Strict Press
    10-20s Rest
    5 Push Press
    Rest 2min

    B) 4 Sets @ High Effort
    8 Supinated Pull-ups
    Rest 10-20s
    10-12 Pronated Bent Over Barbell Rows
    Rest 2min

    C) 4-5 Sets @ High Sustainable Effort
    21 Box Jumps
    15 Hang Clean to Overhead @ 95/65lbs
    9 Bar Facing Burpees
    Rest 2min

    Bootcamp
    A) 5 Sets @ 85-90%/Tough but Sustainable Effort
    10 Cal Row/Bike/Ski
    10-15 Hand Release Push-ups
    10 Cal Row/Bike/Ski
    20 Bent Over Barbell Rows
    Rest 2min

    B) 4-5 Sets @ High Sustainable Effort
    21 Box Jumps
    15 DB Hang Clean + Push Press @ 45/25lbs/hand
    9 Burpees
    Rest 2min

  • June 29th Class Program

    CrossFit
    A) Deadlift
    5 Sets; Every 2min Complete 8 reps @ Challenging Weight

    B) 10min EMOM
    3 Squat Cleans @ 155/105lb
    15 Double Unders

    C) 3 Rounds @ High Effort
    4min:
    500/400m Row
    15 Toes to Bar/Toes to Ring
    AMRAP of Thrusters @ 115/80lbs with remaining time in 4min
    Rest 3min

    Bootcamp
    A) 10min @ 85-90%/Tough but Sustainable Effort
    50 Double Unders/100 Single Skips
    15 DB/KB Deadlifts
    15 Cal Row/Bike/Ski

    B) 10min EMOM
    1st: 10 DB Front Squats
    2nd: 10-15 Box Jumps w/ Step Down

    C) 21min AMRAP
    500m Row/Ski (0.8 Mile Assault Bike)
    8 DB Thrusters
    15 Toes to Ring/Toes to Bar
    8/side DB Walking Lunge

  • June 27th Class Program

    A) 20min AMRAP – With Partner
    Both Partner working
    1 Partner Accumulating Distance on Row/Bike/Ski
    1 Partner completing AMRAP of:
    12 Front Squats @ 95/65lbs
    8x50ft Shuttle Run
    12 Push Press @ 95/65lbs
    8 Cal Row/Bike/Ski
    -switch whenever at the end of a round

    B) 20 Rounds for Time – Alternating Rounds
    8 Wallballs @ 20/14lbs to 10/9ft Target
    8 Hang Power Cleans @ 95/65lbs
    16 Double Unders (32 Single Skips)