Tuesday 6/9/2015
A. Push Press 2×70% 2×72.5% 4×5 @ 77.5% B. strict press build to a 5rm + 2×5@90% C. weighted tabatta plank holds :30/:15
June 2015
Monday 6/8/2015
A. Back Squat 2×70% 2×72.5% 4×5 @ 77.5% B. “Snake Bite” 21-15-9 sq snatch 95/63 c2b
Saturday 6/6/2015
Teams of 2 AMRAP 20 Wall Ball (1-2-3-4-5-6-7-8-9-10, etc) Run to wall one partner at a time, do wall balls ball Walking Lunge Back Then partner #2 goes then.. 4k partner row
Friday 6/5/2015
A. Deadlift 3x 65% 3x 70% 3×8 @ 72.5% B. “pick your poison” thursters pull-ups (heavier you can do with weight, less reps your have. You decide your fate.) 5-1 (175/115) 6-1 (155/105) 7-1 (135/95) 8-1 (115/75) 9-1 (95/65) 10-1 (75/55) 11-1 (55/45) 12-1 (45/35) courtesy of “Crossfit 208
Thursday 6/4/2015
Tabatta” Agility ladder bounding leaps 4-5 increasing in height if they can (do full tabatta at each station full) B. work up to a high box jump C. run 400m run 400m run sand bag 400m run
Congratulations Meghan!
Please welcome Mrs. Geoffrion to the club! Her husband Kevin has been with us for years. Meghan experienced a lot of firsts going through foundations like running 1 mile for the first time, lifting weight for the first time-climbing ropes! She gets stronger everyday and really works hard on her techniques. I’m so happy Meghan …
Wednesday 6/3/2015
A. Back Squat 3×65% 3×70% 3×8 @ 72.5% B. 10 min AMRAP “Short and sweet” 15 med ball cleans 10 wallballs 5 burpees
Tuesday 6/2/2015
Event 3 from Regionals (26:00 minute time cap) 1 mile run 50 OHS 135/93 100 sit-ups (GHD comp people) 150 du’s 50 sumo deadlifts high pull 135/93 100 box jump overs
