06/30/2014

5

Photo by Hillary Froning Photography

Photo by Hillary Froning Photography

Metcon (Weight)

Emom 10 mins
6 Clean & Jerks (135/95)

Metcon (Time)

3 Rounds For Time:
30 Box Jumps (24/20)
30 GHD’s
30 Hip Extensions

06/27/2014

6

Photo by Hillary Froning Photography

Photo by Hillary Froning Photography

Metcon (Time)

For Time:
100 Double Unders
21-18-15-12-9
Shoulder To Overhead (135/95)
Ghd’s
100 Double Unders

06/26/2014

11

Lauren-MUMetcon (Time)

For Time:
5-4-3-2-1
Deadlift (405/265)
Muscle Ups

Rest 3 minutes

Metcon (Time)

For Time:
7-6-5-4-3-2-1
Power Clean (225/135)
Bar Muscle Ups

06/25/2014

5

Photo by Hillary Froning Photography

Photo by Hillary Froning Photography

Front Squat

5×2 @ 80%

3×3 @ 80%

Squat Snatch

1-1-1-1-1-1-1

06/24/2014

4

Thomas&Kids-RowingMetcon (5 Rounds for time)

5 Rounds
500m Row
400m Run
-Rest 2mins-

06/23/2014

9


Main – CrossFit

Front Squat (6×2 (80%) 2×3 (80%))

Lynne (AMRAP – Reps)

5 Rounds for Max Reps of:
Bodyweight Bench Press
Pull-ups
Rest 2-3 mins Between Rounds

06/21/2014

5


Main – CrossFit

Metcon (Time)

3 rounds:
100 Double Unders
30 Hang Cleans (95/65)
–Rest 5 minutes–
3 rounds:
30 GHD Sit-Ups
10 Muscle-Ups
–Rest 5 minutes–
3 rounds:
20 Back Squats (155/105)
20 Handstand Push-Ups

06/20/2014

4

sprinterMetcon (Time)

10 rounds
3 Power Snatch (185/105)
100m Sprint
Rest 1 min

06/19/2014

12

Front Squat

7×2 @ 80%
1×3 @ 80%

Metcon (Time)

For Time:
50 Wall Balls (20/14)
25 Deadlifts (225/135)
50 Wall Balls
-Every minute stop and perform 5 Burpees -

06/18/2014

17

Crossfit KB SwingsMetcon (Time)

10 Rounds
10 KB Swings (2/1.5)
10 Push Ups
10 Box Jump Overs (24/20)

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