30
06
2015

07/01/2015: Wednesday

Warm Up: Coaches Choice Strength/Skill: Shoulder press 1-1-1-1-1-1-1 *build to 1RM Within 14m/7 attempts. (EOMOM style) WOD: 3 RFT: 10 deficit Push ups 2x 45s/2x 25s 20 toes-to-bars 30 supermans  

29
06
2015

06/30/2015: Tuesday

Warm Up: Coaches Choice Strength/Skill: Rope Climb technique/practice. WOD: Complete as many rounds as possible in 16 minutes of: 15-foot rope climbs, 2 ascents (Scaled: floor pulls) 10 ring dips 20 GHD sit-ups (Scaled: AB Mat sit ups)    

28
06
2015

06/29/2015: Monday

Warm Up: Coaches Choice Strength/Skill: KB Banded Sand Drags 3×100′ WOD: TODAYS WOD IS ON THE BEACH – wear appropriate clothing/shoes, you will get sandy…but will not be swimming. 20m AMRAP : 21-15-9 KBS KB Goblet Squats 20m shuttle runs

26
06
2015

06/27/2015: Saturday

No Saturday  CrossFit class- Floatin’ at Ginnie Springs for the weekend. S & C- 1. Clean and Jerk 1RM (10 min Time Cap) 2. Alternate With a Partner to Complete 4 sets each: 400m Run 10 DB Man Makers