Sunday Outline: 6/29-7/5

Mon: Run, "Hope for Kenya"
Tues: FS, AMSU + coaches choice finisher
Wed: KBS, PP, maybe L-sit?
Thurs: Sandbag, Farmer, Push or Pull
Fri: Sprint, Lunge + Plank Finisher
Sat: 1 Class. 900a. Hero Wod.
Sun: Closed - no open gym!

Sunday Outline: 6/22-6/28

Mon: KBS, WB, Burpees
Tues: DL, Box J + walking finisher
Wed: Bar Muscle Up, WAMSU
Thurs: Hang Squat Snatch, DU + GHD finisher
Fri: SDLHP, STO, TTB
Sat: Rope Climbs, HSPU, OHL
Sun: Open Gym

Best Read Ever:

CrossFit Aletheia is open! Come check out a class!

2015-06-20 Wod

3 Rounds in teams of 3

A: 300m Row (TK)

B: 10 DB Push Press, 45/25# + 5 Burpee AMRAP

C: 20 AMSU, RRT

2015-06-19 Wod

12min AMRAP

20 Burpees

100 Single Unders

2 TGU, 75/55#

Buy out: 800m Sprint

2015-06-18 Wod

3 Rounds

300m Hill Sprint

30m Bear Crawl

15 Slam Ball Clean Ball Slams, 50/35#

2015-06-17 Wod

EMOMx15

Odd: 2 Bear Complexes, 135/95#

Even: 100m Sprint

2015-06-16 Wod

Skill: OH Core Stabilization with KB, bands, PVC

Wod:

Games Open Wod 14.1

10min AMRAP

30 DU

15 Power Snatch, 75/55#

2015-06-15 Wod

Strength:

8x4 Back Squat @ 80% 1RM

Wod:

15min AMRAP

15 HRPU

15 Box Jumps, 24/20”

15 Pullups

15 Wallballs, 20/14#

Sunday Outline: 6/15-6/21

Mon: Back Sq + HRPU, Box Jump, Pullups, WB
Tues: PVC, Bands, KB + 14 + 1/10
Wed: Bear Complex, Sprint
Thurs: SBCBS
Fri: Single Unders, TGU
Sat: Team Wod
Sun: Open Gym

Good reads:

Daily Habits of Fit Men

Jail Time for Air Squats (longer read)

2015-06-13 Wod

EMOMx20

Odd: 2 HSWU

Even: Unbroken Double Unders. (Only one redo per round. Once you break, rest remaining minute. Score is total unbroken DU over the entire EMOM. Single under sub is counted as 1:1)

2015-06-12 Wod

Skill: 10min freestand handstand hold work with partner

Wod:

50 TTB

40 Burpees

30 Thrusters, 95/65#

20 CTB Pullups

100m Sprint

Finisher: 3min Plank (any one)

2015-06-11 Wod

4 Rounds

22 cal AD

22 KB Swings (Russian), 32/24 kg

Rest 3min btwn Rounds

2015-06-10 Wod

[Buy in: 1000m Row]

3 Rounds

10 SDL @ 70%

10 HSPU

2015-06-09 Wod

[Buy In and Buy out: 400m Hill]

30-20-10

Power Clean, 155/105

Ball Slam, 50/35#

2015-06-08 Wod

“Nancy”

5 Rounds

400m Run

15 OHS, 95/65#

Finisher: Pigeon Stretch

Sunday Outline: 6/8-6/14

Mon: Mrs. Reagan + pigeon stretch finisher
Tues: Hill, Power Cleans, Ball slams
Wed: Row, SDL @ 70%, CTB
Thurs: KB Swings, Rest
Fri: TTB, Thrusters, Dips, HSPU + plank finisher
Sat: HSWU, DU
Sun: Open Gym

Good reads:

Proud of my friend Tim!

Doing good things

The 1 thing every games athlete has in common

2015-06-06 Wod

10 Rounds

5 SDLHP, 24/16 kg

10 OHL, 24/16 kg

15 KB Swings (Hybrid), 24/16 kg

EMOM: 5 Goblet Squats, 24/16 kg

Finisher: 100 AMSU

2015-06-05 Wod

4 Rounds (Teams of 3)

A: 150m Row + 5 Burpees over rower (TK)

B: 2 Manmakers, 45/25# + max AMSU

C: 10 Ball Slams, 50/35# RRT

2015-06-04 Wod

15min AMRAP

Sled Push to 100m Sprint to sled push

15 STO, 115/80#

15 Pullups

Finisher: 200 flutter kicks

2015-06-03 Wod

15min to find heavy 3 position snatch

Then:

8min AMRAP

8 Pushups

10 MBC, 20/14#

12 AMSU

2015-06-02 Wod

14min AMRAP

4 TGU, 65/45#

200m Hill Run

10 Weighted step up, 64/45#

Finisher: 30 windmills

2015-06-01 Wod

15min to find heavy thruster complex (sq clean + fs + thruster + pp)

Then:

3 Rounds

15 Thrusters, 95/65#

12 Burpees over barbell