Sunday, June 15th

3 Rounds

1min Max Distance Row

1min Max Rep Air Squats

1min Rest

Saturday, June 14th

Off Day.

Or make up a workout you missed during this week.

Friday, June 13th

5 Rounds For Time

300m Row (@2k Pace)

15 Push Press (95/65 lbs.)

Thursday, June 12th

Row 5k

every 2 minutes do 20 squats and 20 push ups

Wednesday June 11th

Off day.

Tuesday, June 10th

2 rounds for time:

2:00 (2k Race Pace)

8 Shoulder Press @ 70% max weight

8 Overhead Squats

8 Burpees Over the Bar/Jump the weight

Monday, June 9th

3 Rounds For Time …

1k Row (@ race pace)

20 Air Squats

30 AbMat Sit Ups

Row 1k, then 20 squats, then 30 sit ups. Thats one round. Do it three times fools. 

6/8/14

Sunday, June 8th

Row:
3 x 800m w/ 2min Rest

Post time(-rest)/stroke rate in comments

Then:

3RFT

5 Box Jumps
10 Push Ups
15 Pistol Squats

Cash out: 6 x 1 minute Planks (Cycle Front, Side, Side, etc)

Post time in comments

6/7/14

Rest Day

It's saturday, go outside and show off your lack luster physique.

6/6/14 "Annie"

Crossfit WOD:

“Annie”

50-40-30-20-10

Double Unders (sub single unders) (sub mountain climbers)

Abmat Situps 

Post time into Comments

6/5/14

Thursday, June 5th

Row:
8 x 250m w/ 45 seconds Rest

• Race Pace!

Strength:
AMRAP8

8 Wall Balls (20/14 lbs.) 

8 Slam Balls (20/10 lbs.)

200m Run

Post time for Strength WOD in comments

6/4/14

Rest Day

Do something else that's physical. I'm playing in my softball league.

Tabata Row

Tuesday, June 3rd

Tabata Row

8x :20 On/ :10 Off 

Work on how you start and get after it for 20 seconds. Be mindful of your split

Following Row go straight into:

AMRAP -7mins

50 Double Unders (Sub regular single unders) - sub mountain climbers if no jump rope. 

10 Burpees

Post Reps

6/2/14

Monday, May 2nd

Row:
6 x 2:00 minutes w/ 1:30 rest

1&2 @ 26 s/m; 3&4 @ 28 s/m; 5&6 @ 30 s/m

Strength:
3 x 10 Shoulder Press

See link for shoulder press demo
Shoulder Press