July 31, 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)

July 29, 2019

Conditioning:  5 Rounds

1 Minute AbMat Sit-ups

1 Minute Air Squats

1 Minute Bike

1 Minute Rest

July 29, 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 AM...

July 25, 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

July 24, 2019

Conditioning:  5 Rounds -

15 Kettlebell Swings (53/35)

15/12 Calorie Bike

Directly into...

5 Rounds -

20 AbMat Sit-ups

200 Meter Run

July 23, 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

...

July 23, 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

July 21, 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

July 18, 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)

July 17, 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)

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