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KarAnnie

  

10 Rounds, Wednesday, 07-15-15

WOD:
A. Goblet Squat, 3×10, (Heavy)

B. For time:
10 Rounds of
4 Burpees onto a plate
6 Kettlebell Swings, 1.5/1
8 Wall Balls, 20/16

Death By…, Friday, 07-10-15

  

Brick CrossFit

Thursday, 07-09-15

A. 3 sets
24 Walking Lunge Steps w/dumbbells (heavy)
Rest 2:00

B. AMRAP in 10 minutes of:
3 Shoulder to Overhead, 95/65
3 Burpees Over Barbell
(ascending reps: 3-3-6-6-9-9-12-12-15-15….)

Tuesday, 07-07-15

A. 5 Sets
10 1-Leg KB Deadlifts (5R/5L)

B. 5 Sets
20-30 second L-Sit (accumulated)

c. For time:
10 Power Cleans, 155/105
15 Box Jumps
20 Pull-ups
2×25 Unbroken Doubles
20 Pull-ups
15 Box Jumps
10 Power Cleans

Scale as Necessary

Brick CrossFit

Monday, 7-6-15

STRENGTH:
5 Sets of :
8-10 Dumbbell Bench and
8-10 Ring Rows

WOD:
For time:
1000m Row
50/30 Push-ups

Rest 3:00 then,

500m Row
30/20 Push-ups

Rest 3:00 then,

250m Row
10 Push-ups

Brick CrossFit

Happy 4th, Saturday, 07-04-15

Team WOD

In teams of two complete:

100 Wall Balls, (10 reps then switch)

400m Run with Wall Ball (one partner carries then switch at 200m)

100 Hang Power Cleans, 115/75

400m Run

100 KBS, 1.5/1

400m Run

100 Burpees

Brick CrossFit

  

2-4-6-8…, Friday, 07-03-15

A. AMRAP IN 2:00 of each
1. Strict Pull-ups, rest 1:00 then,
2. Ring Dips, rest 1:00 then,
3. Double Unders

B. AMRAP IN 12:00 in ascending reps (2,4,6,8,10,12….)
Box Jumps, 24″/20″ (step down)
Alternating 1-Arm Dumbbell Snatch
AbMat Sit-ups

Brick CrossFit

Triplet, Monday, 05-04-15

  

Couplet, Friday, 05-01-15

Strength:
Front Squat, Find 3 Rep Max

WOD:
5 Rounds for time:
5 Front Squats, 70% of 3RM
10 Kettlebell Swings, 1.5/1

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