Saturday 2016.07.23

July 23, 2016

Level 2
Heroes & Sheroes: The Air Force WOD
For Time:
20 Thrusters, 95/65
20 Sumo Deadlift High Pulls, 95/65
20 Push Jerks, 95/65
20 Overhead Squats, 95/65
20 Front Squats, 95/65

Complete 4 burpees every minute on the minute. Begin with 4 burpees.

7:35.


Friday 2016.07.22

July 22, 2016

Level 2
Strength
Overhead Squat (5-5-3-3-1-1)

45×5, 85×5, 105×5, 115×3, 135×3, 145, 155FJ.

Metcon: “Walk The Line”
For Time:
10-9-8-7-6-5-4-3-2-1 Double KB Front Squats, 20/16kg
Rest 2 Minutes
1-2-3-4-5-6-7-8-9-10 Double KB Front Squats, 20/16kg
In between each set, walk 20′ with kettlebells in the front rack.

14:31.


Thursday 2016.07.21

July 21, 2016

Level 2
Skill
Kettlebell Snatch

3 each arm —
16, 16, 16, 16, 20, 20, 24, 24kg.

Metcon: “The Dan John, Version 2”
3 Rounds for Time:
10 Kettlebell Swings, 24/16kg
5 Strict Pull-Ups
15 Kettlebell Swings
5 Push-Ups
25 Kettlebell Swings
5 Goblet Squats, 24/16kg
50 Kettlebell Swings
2:00 Rest


Wednesday 2016.07.20

July 20, 2016

Level 2
Ladies Night: “Grace“
For Time:
30 Clean and Jerks, 135# / 95#

2:20.


Tuesday 2016.07.19

July 20, 2016

Level 2
Strength
Bulgarian Split Squats (5×10)
Superset Nordic Ham Curls (5×10)

0, 35, 35, 35, 35.

Metcon
5 Rounds For Time:
20 Parallette Jumps
10 Burpee-Over-Paralette
100m Sprint
1:30 Rest

12:44.


Monday 2016.07.18

July 18, 2016

Level 2
Strength
Weighted Pull-ups ( 5-5-3-3-1-1)
1-1-1-1-1-1 @0#

Weighted Dips ( 5-5-3-3-1-1)
2-3-3-3-2-1 @0#

Bent Over Row (3×5)
35, 45, 45#.

Metcon
For Time:
250 Double Unders

Every time you break, perform 10 hollow rocks and 10 walking lunges.

8:39.


Sunday 2016.07.17

July 17, 2016

Virtuosity Hiking Club

Breakneck Ridge
kinda interval-style.


Thursday 2016.07.14

July 14, 2016

Level 2
Skill
Kettlebell Clean

Metcon
AMRAP in 10 Minutes:
One-Arm Kettlebell Complex, alternating arms —
– 1 Clean
– 2 Front Rack Squats
– 3 Push Presses
– 4 Thrusters

18+1. 16kg.


Tuesday 2016.07.12

July 12, 2016

Sun Valley CrossFit

Strength
Seated Press 5×1
45×5, 65×3, 85, 90, 95, 100, 100F

Push Press 5×3
100, 105, 115, 120, 125(2/F)

Metcon
5 Rounds For Time:
7 Burpee-Over-Box, 20″
12 Pull-Ups

9:15.


Monday 2016.07.11

July 11, 2016

Sun Valley CrossFit

Strength
Front Squat 5×3
Warm-up — 45×5, 65×5, 95×5
115, 125, 135, 145, 155.

Metcon
AMRAP in 7 Minutes:
25 Double-Unders
5 Burpee-Muscle-Up

4 + 7 – sub 5 burpee-box-MU, 36″ box

Sun Valley Hike

Lower Norton Lake

5 miles; 1400 ft.; 2:15.