WOD

400M Run
2KB/DB Thrusters-50 (35#M/25#W)
Target Burpees-30
600M Run
Target Burpees-30
2KB/DB Thrusters-50
400M Run


For Time: 35min Time Cap:
----------------------------------

TBT: Kettlebells 2008

WOD

Back Squat-6 Reps(5 Sets)65%-75% of 1RM
-------------------------------------------------------
DB/KB Snatch-10L/10R(80#-53#M/50#-35#W)
Box Jump-10(30" Plus- M/24" Plus-W)
Shuttle Sprint-5x100ft

x4 Rounds NFT:
-------------------------------------------------------
Jumping Lunges-50(25/25)

Simple Fat Loss Tips! Take Action!

WOD

Push Press-8(60%-75% of Bodyweight)
C2B Pull Up-8
Double Under-40

AMRAP-15min:
-------------------------------------------------
2DB Renegade Rows-16(8L/8R)
Hammer Drills-15L/15R-M/10L/10R-W

x4 Rounds:
-------------------------------------------------

Train As Hard As You Want to Breathe

WOD

400M Run
Hang Power Clean-Max Reps (135#M/95#W/With remaining time)

3min/1min Break, Then;

Body Weight Squats-50
Push Press-Max Reps (135#M/95#W/With remaining time)

3min/1min Break, Then;

Squat Clean-12(135#M/95#W)
HSPU-Max Reps (With remaining time)

3min/ 1min Break Then:

Repeat all for 2 Total Rounds:
-----------------------------------------

Grip Training-Dumbbell, Kettlebells, Plates, Pull Up Variations, and Ropes

WOD

Back Squat-50(135#M/95#W)
Pull Up-40
Shoulder to Overhead-30
Front Squat-50(95#M/65#W)
Pull Up-40
Shoulder to Overhead-30
Overhead Squat-50(75#M/55#W)
Pull Up-40
Shoulder to Overhead-30

30min Time Cap:
---------------------------------------------

Maria "The Mad Russian: Front Squat PRs: 5RM/1RM

WOD

Red Room: Weightlifting:

Snatch: 80%x2(3), 85%x2(3), 90%x1(4)
Jerk(Rack): 70%x3(3), 75%x2(5), 80%x1(3), 85%x1(2)
Back Squat: 80%-85%x3(10)
Snatch Pulls(Straps): 85%x3(3), 90%x3(2), 100%x3(2), 105%x2(5)
----------------------------------------------------------------------------------
SWOD:

2KB Racked Step Ups-8L/8R(53#-44#M/35#-30#W)
Stone 2 Shoulder-4(AHAP)
Sled Push-140ft(70ft/70ft)

x5 Rounds NFT:
-----------------------------------------------------------------
Rope Climb-2
Ring Push Ups-Max Reps

x3 Rounds NFT:
------------------------------------------------------------------

Atlas Stone Shouldering Technique

WOD

Ab Crusher to Russian Twist-Tabata
---------------------------------------------
2KB/DB Thrusters-3(70#amp;-53#M/44#-35#W)
Dive Bomber Push Up-6
V-Ups-9

AMRAP-12min:
---------------------------------------------
1 Arm DB Row-20L/20R-AHAP
Halo-12CW/12CCW-(35#M/25#W-Plate)

x4 Rounds NFT:
---------------------------------------------

1 Arm Row: "Kroc Row"

WOD

Hang Power Clean-5(95#-135#M/65#-95#W)
Push Press-5
Double Under-15,20,25,30,35....Continue by 5's

AMRAP-15min:
-----------------------------------------------------------
Strict DB Military Presses-Sub Max
Weighted Pull Up-8-12reps

x4 Rounds NFT:
-----------------------------------------------------------

It's about movement!

WOD

Front Squat-Work up to a 5RM

then, Drop weight to 65%-70% of 5RM for:
---------------------------------------
Front Squat-Max Reps @ 65%-70% of 5RM

x2 Sets: AYP
--------------------------------------
Swings(R)-Max Reps(88#-70# M/70#-44#W)
Strict Ab Crusher-20(30#-25#M/20-15#W)

x5 Rounds NFT:
--------------------------------------

*AYP: At Your Pace

Chinese Lifters: Little Girls, Big Weights!!!

WOD

Split Jerk(Rack)

15min to find a 1RM:
----------------------------
400M Run
Pull Ups-15
Hang Power Snatch-7(95#-115#-M/65#-85#-W)

x3 Rounds For Time:
------------------------------

Becoming Stronger-Best of Elliott Hulse

WOD

Weightlifting Sets, Reps and Percentages are posted in the Red Room:

Snatch + Hang Snatch 1+1
Push Press(Rack)
Back Squat
Front Squat
--------------------------------------------------------
SWOD:

Deadlift-6(75%-80% T & G)
Weighted Chin Ups-8(44#M/25#W)

x5 Rounds: Then; Drop weight for:
------------------------------------------
Deadlift-SM (60%-65% of 1 RM, T & G)
Strict Pull Ups-SM

x2 Rounds:
-------------------------------------------
Finish:

DB Bench Press-SM

x3 Rounds:
--------------------------------------------------------
**Reminder: No Class Tomorrow, Saturday. Olympic Lifting Seminar starts at 9am.

Olympic Weightlifting: Snatch in Super Slow-Motion

Olympic Weightlifting Seminar is this Saturday at CrossFit Seguin,
with Russian Coach Oleg Kechko.

WOD

Clean+ Squat+ Jerk 1+2+1

EMOM-4min: Start at 65%-70%
---------------------------------------- 90sec Break
Clean +Squat+ Jerk 1+1+1

EMOM-8min: Add Weight During:
----------------------------------------90sec Break
Clean and Jerk 1+1

Every 90sec x 4 Rounds: Add Weight Every Round.
---------------------------------------
200M Sprint
2KB Thruster-3,6,9,12,15,18...by 3's each round:

AMRAP-12min:
----------------------------------------- **Reminder: No Class Saturday. Olympic Weightlifting Seminar starts at 9am.

Controlling Fear: Spetsnaz Style!

WOD

Hang Clean and Press-10(95#-155#M/65#-95#W)
1 Arm DB Bent Rows-15L/15R-AHAP

x5 Rounds: NFT Then;
---------------------
Evil Wheel-15-20reps
Full Gasser Sprint

x4 Rounds: NFT
---------------------------------------

Alan Watts

WOD

20min to complete the following:

Back Squat- Find a 3RM for the day, Then drop to 75% for:

Back Squat-Max Reps at 75% x2 Sets:
-------------------------------------------------
Front Racked Lunge-6(3L/3R) 135#M/95#W
Lateral Burpee-8

AMRAP-12min:
---------------------------------------------------

Mobility WOD Principles

It's an hour long but I recommend everyone take some time and check it out.

WOD

Toe 2 Bar-7
Thruster-4(155#M/105#W)
Double Unders-20

AMRAP-20min
-------------------------------

Meanwhile in Russia....

WOD

Power Snatch + OHS: 60%x3+3(2) 65%x3+3(2) 70%x3+3(3)
Power Snatch: 75%x2, 80%x2, 85%x1(2)
Push Press: 60%x3, 65%x3(2), 70%x3(3)
Front Squat: 60%x4(2)-W/3sec Pause) 65%x4(2), 70%x4(2), 75%x4(3), 80%x3(2)
----------------------------------------------------------------------------
SWOD:

Tire Flip-4(AHAP)
Kettlebell Tornado-8CW/8CCW
Decline Renegade Row-12(6L/6R-20" Box) AHAP

x10 Rounds:
----------------------------------------------------------------------------

Old School Kettlebells: KB Tornado @1:03

Kettlebell Tornado Demo at: 1:03

WOD

Clean and Jerk-2+2 (Start at 65%-75%)

EMOM-8min, Then 90sec Break Add Weight for:

Clean and Jerk-2+1 (Add Weight during)

EMOM-8min, Then 90sec Break Add Weight for:

Clean and Jerk 1+1 (Add Weight During)

EMOM-4min: Post Final Weight.
-------------------------------------------
Finish: 1000M Run
-------------------------------------------

Clean and Jerk 2+1: 100kg(220#)

WOD

DB Strict Military Press-Sub Max(Minimum-10reps)
Bench & Box Jump Overs/Bear Crawl Circuit-2
Farmers Walk-AHAP(70ft/70ft-Handles/90ft/90ft-KBs)

x5 Rounds NFT:
---------------------------------------------------------------------

Survival of the Fittest-Spartan HQ

WOD

Hollow Pull Up-8
2KB Bulgarian Split Squat-16(8/8)

AMRAP-18min: Then;
------------------------------
Renegade Rows-16(8/8) AHAP
Evil Wheel-12-20reps

x4 Rounds, NFT:
--------------------------------------

Bulgarian Split Squat

WOD

Hang Power Clean-3(185#M/125#W)
Ring Dip-6
Box Jump-9(30"M/24"W)
Double Under -27

AMRAP-20min:
---------------------------------------

Monday Motivation From The Underground

WOD

Power Clean-10(135#M/95#W)
Box Jump Overs-15(30"M/24"W)
Wall Ball-25

x3 Rounds Then; 1-3min Rest Then;

800M Run
Double Under-50

x2 Rounds For Time: 27min Time Cap:
------------------------------------------------

People are AWESOME!

WOD

Snatch: 60%x2, 70%x2, 80%x2, 85%x2, 90%x1
Clean & Jerk: 60%x2+1, 70%x2+1(3), 80%x2+1, 90%x1+1
Back Squat: 60%x3, 70%x3, 75%x3, 80%x3, *85%x3, Then Ladder Back Down to 60%.
(*85% is only done once)
----------------------------------------------------------
DB Bench Press-Sub Max
Evil Wheel-15
Sandbag Shoulder/Farmers Walk-90ft(Right Shoulder/Left Hand)
Sandbag Shoulder/Farmers Walk-90ft(Left Shoulder/Right Hand)

x7 Rounds:
--------------------------------------------------------------

Sandbag Shoulder/Farmers Walk Combo

WOD

KB/DB Snatch-5,4,3 Reps Each Arm Unbroken(53#M/35#W)
Burpee Broad Jumps-100ft(50ft/50ft)

AMRAP-15min: Then;
------------------------------------
DB 1 Arm Row-20L/20R AHAP!!!
Hammer Strikes-15L/15R-M/12L/12R-W(16# Hammer)

x4 Rounds: NFT
------------------------------------- **Reminder: Normal Class Schedule Tomorrow(Friday, July 4th) Class Times: 5:30am, Open Gym: 8:30am-11am, and Open Gym: 4pm-8pm

Kettlebell Snatch Technique

WOD

Push Press
Front Rack Lunges >80% of BW or a % of BW above 50%.
C2B Pull Ups

30-20-10 Reps of Each, then;

Cash Out: 1000M Run(5Laps)
----------------------------------------

Hardgainers Nutrition Tips from Kali Muscle

WOD

2KB/DB Thrusters-8
Suicide Sprints-3 Stops(50ft/70ft/90ft)
Target Burpees-8

AMRAP-15min then;
---------------------------
DB Strict Shoulder Press-Sub Max
Russian Twist-20(total)(35#M/25#W-Plate)

x4 Rounds:
------------------------------------------------------

Target Burpees!

Wait, Wait!!...That's Burpees at Target...wrong video..lol