Monthly Archives: July 2017

8-1

-Buy in(3 rounds)

10-tricep ext

10-burpees
-W.O.D.(20 min Emom)

1st-10 single leg deadlifts (5L+5R)

2nd-plank

3rd-flutter kicks

4th-up downs
-cash out

100m-farmers carry

Roll/stretch

Advertisements

7-31

-Buy in (3 rounds)

5-kang squats

20-jumping jacks
-W.O.D. (Crosstown Throwdown #2)

MEN/WOMEN OPEN RX’D/MEN/WOMEN MASTERS 35-49:
For Time with a 15 minute time cap
12 – Power Cleans (115/85)
40 Double Unders
12 — Shoulder To Over Head (115/85)
40 Double Unders
9 – Power Cleans (135/95)
40 Double Unders
9 – Shoulder To Over Head (135/95)
40 Double Unders
6 – Power Cleans (155/105)
40 Double Unders
6 – Shoulder To Over Head (155/105)
40 Double Unders
3 – Power Cleans (185/125)
40 Double Unders
3 – Shoulder To Over Head (185/125)
40 Double Unders
MEN/WOMEN OPEN SCALED:
For Time with a 15 minute time cap
12 – Power Cleans (95/65)
80 Single Unders
12 — Shoulder To Over Head (95/65)
80 Single Unders
9 – Power Cleans (105/70)
80 Single Unders
9 – Shoulder To Over Head (105/70)
80 Single Unders
6 – Power Cleans (115/80)
80 Single Unders
6 – Shoulder To Over Head (115/80)
80 Single Unders
3 – Power Cleans (135/95)
80 Single Unders
3 – Shoulder To Over Head (135/95)
80 Single Unders
-cash out 

Work on a skill

Roll/stretch 


7-28

-Buy in

5-1 bear complex
-W.O.D.  Come in and say goodbye to Jared Flint!! He is moving to Utah and they are leaving Saturday😢. You will be missed my friend!!!

“Fight Gone Bad!”
Three rounds of:

Wall-ball, 20 pound ball, 10 ft target (Reps)

Hang power cleans instead of sumo high pulls 75/55

Box Jump, 20″ box (Reps)

Push-press, 75/55pounds (Reps)

Row (Calories)
In this workout you move from each of five stations after a minute.The clock does not reset or stop between exercises. This is a five-minute round from which a one-minute break is allowed before repeating. On call of “rotate”, the athletes must move to next station immediately for best score. One point is given for each rep, except on the rower where each calorie is one point.
-cash out 

Roll/stretch


7-27

-Buy in(3 rounds)

10- push-ups

10-pull-ups
W.O.D.(2 rounds)

3 min.-bike

3 min.- swings

3 min.-row

3 min.-sit-ups
-cash out 

200m-sled

Roll/stretch


7-26

-Buy in( 3 rounds)

10-tricep ext. (with a plate)

20-halos (10L+10R)

10-wall squats
-skill/strength

5 min. To work up to a heavy snatch

*then*

5 min. Emom 6-8 reps with 60% of your heaviest snatch
-W.O.D.(8 rounds) 

2-strict presses Left( 53/35)

4-snatches Left

6-front rack squats Left

2-strict presses Right

4-snatches Right

6-front rack squats right
-cash out

3-arm bars each side

Roll/stretch


7-25

-Buy in (2 rounds)

10-kang squats

10-burpees
-W.O.D.(20 min. AMRAP)

100-double unders

400m-run

20m-bear crawl

600m-run

Rest 2 min.

30- burpees for time
-cash out

100m-farmers carry

Roll/stretch


7-24

-buy in (3 rounds)

20-jumping jacks

10-push-ups

5-air squats
-skill/strength(10 min. E2mom)

5-back squats
-W.O.D.( 2017 Crosstown Throwdown “Numero Uno”

MEN/WOMEN OPEN RX’D MEN/WOMEN MASTERS 35-39:
10 minute AMRAP of:
21 Wall Balls (20/14 ball, 10’/9’target)
15 Box Jumps (24”/20”) step-ups are not permitted
9 Bar Muscle Ups
6 Deadlifts (275/185)
MEN/WOMEN MASTERS 40-49:
10 minute AMRAP of:
21 Wall Balls (20/14 ball, 10’/9’target)
15 Box Jumps (24”/20”) step-ups are not permitted
9 Bar Muscle Ups (Men)/9 Chest To Bar (Women)
6 Deadlifts (275/185)
MEN/WOMEN OPEN SCALED:
10 minute AMRAP of:
21 Wall Balls (20/14 ball, 10’/9’target)
15 Box Jumps (24”/20”) step-ups are allowed
9 Jumping Pull-Ups
6 Deadlifts (185/125)
MEN/WOMEN MASTERS 50-59:
10 minute AMRAP of:
21 Wall Balls (20/14 ball, 10’/9’target)
15 Box Jumps (24”/20”) step-ups are allowed
9 Pullups (Men)/9 jumping pull ups (Women)
6 Deadlifts (185/125)
MEN/WOMEN MASTERS 60+
10 minute AMRAP of:
21 Wall Balls (20/14 ball, 10’/9’target)
15 Box Jumps (24”/20”) step-ups are allowed
9 Pull-Ups (Men)/9 Jumping Pull-Ups (Women)
6 Deadlifts (155/105)
MEN/WOMEN TEENS
10 Minute AMRAP of:
21 Wall Balls (20/14 ball, 10’/9’target)
15 Box Jumps (24”/20”) step-ups are not permitted
9 Chest To Bar Pull Ups
6 Deadlifts (185/125)
Click HERE to upload movement standards and to grab a printable score card
Advertisements
-cash out 

1 min. -bar hang

Roll/stretch