Monday 20th June

Strength

Back Squat 3-3-3-1-1-1

WOD

'Karen'

150 Wallballs for time @ 9kg/7kg

Tuesday 14th June

WOD

21-15-9

Overhead Squat @ 60kg/42.5kg
Ring Dips

Monday 13th June

Strength

Push Press 5-5-5-3-3-3

WOD

Alternating Tabata:

Deadlift @ Bodyweight
Box Jumps @ 24"/20"

(Perform 20 seconds of work followed by 10 seconds of rest atlernating the aforementioned exercises for 16 rounds of max repetitions)

Friday 10th June

Strength

Back Squat 5-5-5-3-3-3


WOD

3 rounds for time

400m Run
50 Double Unders

Wednesday 8th June

WOD

'The Chief'

5 Round AMRAP

3 Power cleans @ 60kg/42.5kg
6 Pressups
9 air squats

1 min rest between rounds, only complete rounds count.

Can you come up with a caption for this photo from CrossFit?

Tuesday 7th June

WOD

"Moon"

Seven rounds for time of:
40 pound dumbbell Hang split snatch, 10 reps Right arm
15 ft Rope Climb, 1 ascent
40 pound dumbbell Hang split snatch, 10 reps Left arm
15 ft Rope Climb, 1 ascent

Monday 6th June

Strength

Hang Cleans

5-5-5-3-3-3


WOD

'GI Jane'

100 Burpee Pullups for time