

Wednesday, 31 July 2019
Strength: Bench Press Build to a heavy set of 3 Conditioning: 3 Rounds 800 Meter Run 80 Double Unders 21 Push Presses (95/65)


Tuesday, 30 July 2019
Conditioning: 5 Rounds 1 Minute AbMat Sit-ups 1 Minute Air Squats 1 Minute Bike 1 Minute Rest


Monday, 29 July 2019
Strength: 10 minutes to build to a heavy Hang Power Clean plus Power Clean Conditioning: 3 Minute AMRAP - 21/15 Calorie Row, 21 T2B, Max Hang Power Cleans (75/55) Rest 3 Minutes 3 Minute AMRAP - 18/13 Calorie Row, 18 T2B, Max Hang Power Cleans (95/65) Rest 3 Minutes 3 Minute AMRAP - 15/11 Calorie Row, 15 T2B, Max Hang Power Cleans (115/85) Rest 3 Minutes 3 Minute AMRAP - 12/9 Calorie Row, 12 T2B, Max Hang Power Cleans (135/95)


Friday, 26 July 2019
Strength: Front Squat 15 minutes to build to a heavy 5 reps Conditioning: 14 Minute AMRAP 15 Thrusters (95/65) 30 Double Unders 15 Pull-ups 30 Double Unders


Thursday, 25 July 2019
Conditioning: 5 Rounds - 15 Kettlebell Swings (53/35) 15/12 Calorie Bike Directly into... 5 Rounds - 20 AbMat Sit-ups 200 Meter Run


Wednesday, 24 July 2019
Strength: Bench Press Build to a heavy set of 5 Conditioning: "JT" - Hero WOD 21-15-9 Handstand Push-ups Ring Dips Push-ups Background - In honor of Petty Officer 1st Class Jeff Taylor, 30, of Little Creek, VA, who was killed in Afghanistan June 28, 2005. "JT" was Crossfit's very first hero WOD.


Tuesday, 23 July 2019
Conditioning: 200 Meter Run 27 Wallballs (20/14) 27 Box Jumps (24/20) 200 Meter Run 21 Wallballs (20/14) 21 Box Jumps (24/20) 200 Meter Run 15 Wallballs (20/14) 15 Box Jumps (24/20) 200 Meter Run 9 Wallballs (20/14) 9 Box Jumps (24/20) 200 Meter Run


Monday, 22 July 2019
Strength: Hang Power Clean Build to a heavy set of 5 reps Conditioning: 6 Minute AMRAP 1 Rope Climb 6 Hang Power Cleans (135/95) 18/12 Calorie Row 6 Minutes Rest, then... 6 Minute AMRAP 1 Rope Climb 6 Hang Power Cleans (95/65) 18/12 Calorie Row


Friday, 19 July 2019
Strength: Front Squat 15 minutes to build to a heavy set of 2, no more than 85% Conditioning: 5 Rounds 21 Deadlifts (115/85) 12 Push Presses (115/85)


Thursday, 18 July 2019
Conditioning: 2 Rounds on the 15:00 800 Meter Run 60/40 Calorie Bike 40/30 Calorie Row 200 Meter Wreckbag Run (70/50)