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SATURDAY, JULY 6

WARMUP

500m row

3 rounds

10 burpees

10m broad jump

10 leg swings (each leg)

30sec samson stretch

 

WOD

20 minute AMRAP

10 med ball pushups

20 ball slams

30 Russian twists

400 meter run

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FRIDAY, JULY 5

WARM UP

400 meter run

3 rounds

10 hang power cleans

10 front squats

10 push presses

30 second front rack stretch

WOD

Front Squat

Find your 1 rep max.

then

AMRAP in 15 minutes

200 meter run

5 hang squat cleans @135/95

 
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THURSDAY, JULY 4

WARM UP

800 meter run

50 push ups

100 squats

WOD

Accumulate 3 minutes in an L hang

then

50 turkish get ups

(25 each side)

Go as heavy as you can, without being a danger to yourself and others.

REMEMBER: 8am and 9am classes only today!

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WEDNESDAY, JULY 3

WARM UP

400 meter run

3 rounds

10 goblet squats

10 push ups

30 hollow rocks

30 second pigeon stretch

WOD

40-30-20-10 reps for time

Weighted sit ups @25/15

Russian twist @25/15

Russian KB swings @53/35

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Y'all are killing it. Getting Zues lasered.

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TUESDAY, JULY 2

WARM UP

400 meter run

3 rounds

10 push ups

10 inch worms

20 lunges

30 second chest stretch

WOD

Bench Press

Find your 1 rep max.

then

100 pull ups for time

Every time you have to let go of the bar you must do 12 burpees

15 minute cutoff

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MONDAY, JULY 1

WARM UP

500 meter row

3 rounds

5 broad jumps

10 power cleans

10 thrusters

30 second glute bridge

30 second pigeon stretch

WOD

Deadlift

Find your 1 rep max.

then

"Karen"

For time:

150 Wall-ball shots

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SATURDAY, JUNE 29

WARMUP

800m run

2 rounds

10 inchworms

10 superman back extensions

10 passthroughs

10 good mornings

15 second samson stretch

 

WOD

Perform 10 jumping lunges every minute on the minute while completing:

50 pushups

50 medicine ball situps

1 minute L-hang

1 minute plank

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FRIDAY, JUNE 28

WARM UP

400 meter run

3 rounds

10 KB swings

10 goblet squats

10 push ups

30 second chest stretch

WOD

Weighted Pull-up

Find your 1 rep max.

then

30-20-10 reps for time

Pull ups

Overhead squats @95/65

More personal records!!!

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SLC Crossfit Running group! We're going to meet this Saturday @8am at the West High Track. It's a little earlier, but it's going to be 350 degrees. That's hot.

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THURSDAY, JUNE 27

WARM UP

500 meter row

3 rounds

10 hang power cleans

10 front squats

30 second squat stretch

30 second pigeon stretch

30 second calf stretch

WOD

Back Squat

Find your 1 rep max.

then

4 rounds for time

5 clean and jerks @135/95

10 box jumps @24/18

I know y'all are training hard and you look damn good, so naturally you need more adjectives to adequately describe how good you look. Thanks for the video, Corbin. There is some profanity. A tasteful amount of profanity.

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WEDNESDAY, JUNE 26

WARM UP

400 meter run

3 rounds

10 push ups

20 lunges

30 second glute bridge

30 second calf stretch

WOD

10 rounds

90 second run

90 second rest (preferably a dead stop)

  MORE PRs!!!

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