First to 100

Part A: Work up to a heavy clean and jerk

Part B:

WOD ends when you complete 100 burpees,

At the start of each minute you must perform the following before any burpees are done:

10 BJ 24/20

5/3 Ring Dips

1 clean and jerk 225/155

AMRAP Burpees

Time Cap at 12  minutes

Swing anyone?

2 mins on the clock

run 100M

10 C2B pull ups

AMRAP 2/1.5 KBS

1 min rest

10 rds

Renegade of Squats - AKA Kelsey's WOD

Part A:

Push Press from rack 

3-3-3-3-3

Part B: AMRAP - AKA - Kelsey's WOD

All at 115/85

1  min of fr squats

1 min rest

1 min BS

1 min rest

1 min Air squats

1 min rest

3 rds

Snatch WOD!

21-15-9

MU snatch 75/55 and sit ups

5 min rest

15-12-9

Pwr Snatch 115/85 and V-Ups

Rest 5 min

9-7-5

Full snatch 155/105

T2B

Runner Vs Lifter

Part A: Plank Hold

3 Min Front hold

Part B:

500M run

15 deads at 275/165

400M run

12 deads

300M

9 deads

200M run

6 deads

100M run

3 deads

4 cycle met con

Part A: Bench Pres

4-4-4-4 ( 75% of 1 RM)

Part B 4 cycle met con

10 WB 20/14

20 DU

5 ring dips (men via MU)

An old classic

1-10  clean and jerk 155/105

plus 

1 round of Cindy after each round

1 round of Cindy = 5 pull ups, 10 push, 15 squats

More form Minneapolis

Part A:

8min AMRAP

36 C2B pull ups

12 deadlifts 275/185

36 HDST push ups

12 pistols alternating

Part B: 3x500M row intervals

rest 2 minute between sets

A little gift from the Granite Games

Part A: find your 1RM OHS from the rack

Part B : 5 MIN AMRAP

2 thrusters 95/65

2 Burpee box over 24/20

continue with the following rep scheme, 4,4,6,6,8,8...

Friday Chipper

Part A: deadlift 3-3-3-3-3 (those are five counting sets)

Part B:

500M run

50 Bj 32/24

50 push ups

50 jumping lunges

50 ring dips

50 V-Ups

DT July 2014

Let's hammer this!!

5 RFT

12 dead lifts

9 hang cleans

6 push jerks

all at 155/105

Mobility Work: couch stretch, front rack stretch, 

Lighting fast

200M run

4/2 MU

25 WB 20/14

4 /1 MU

6 RDS

Snatch and snatch some more

PART A: Work up to your heaviest pwr snatch

EMOM 10Min

Part B:  3 full snatch at 185/105

Start with this, finish with that

5 MIN EMOM

5 strict weighted pull ups 20/10lbs MEd ball

Part B:

WOD

10 MIN AMRAP Ladder (1,2,3 -2,4,6 -,3,6,9,- 4,8,12-...)

1 dead lift 345/205

2 strict handstands (4" deficit/flush)

3 KBS 2/1.5

Perfect Sunday

Part A: Plank Hold

2min front plank X 2

Part B:

200M run

21-15-9 of

Push press 135/95

Deadlifts 135/95

200M run

Classic CrossFit

Part A: 

12 MIN AMRAP

9 Thrusters 95/65

9 T2B

27 DU

Part B: 4 MIN Max meters on the row

WYK

Wyk

5 rounds for time:
225/155-lb. front squats, 5 reps
15-foot rope climbs, 5 ascents
Run 400 meters with a 45/25-lb. plate

Boom goes the clock!

Part A: sprint training

In heats of 4

50 M sprints X 6

Two minutes rest between sprints

Part B:

10-1

KBS 2/1.5

C2B Pull Ups 

Canada Day Hangover

Part A: Last WB Progression (did you think we forgot?)

Part B :

3RFT

200M run

10/5 ring dips (men via MU)

8 hang cleans 165/115

rest 2 min

repeat

Enjoy the Canada Long Weekend

Part  A : Call Up Friends

Part B: Head to the Lake

Part C: Create the best outdoor WOD ever!

Have Fun! We'll see you on WED at 6AM!