6/29/19
PAUL
5RFT:
50 DU
35 T2B
OH Walk (185/135)
6/28/19
Shoulder Health: Supinated Row + OH Carry
30-20-10:
Power Cleans (75/55)
KB Swings (53/35)
Pushups
6/27/19
Shoulder Health: DB High Pull + Dips
CrossFit Total
- or -
Flex WODs
6/26/19
Shoulder Health: Shoulder Stamina
CrossFit Total
1 RM Back Squat
1 RM Press
1 RM Deadlift
6/25/19
Shoulder Health: 1-arm DB Press + C2B Pullups
25 Min EMOM:
Cal Assault Bike (15/12)
Left-side Plank
50 Heavy Rope
Right-side Plank
16 Alt DB Snatch (50/35)
6/24/19
Shoulder Health: DB Windmill + Farmer's Carry
Strength: 1 RM Push Press
For Time (Partners):
99 Wall Ball (20/14)
99 DU (both)
99 T2B
99Cal Row
99 Box Jump-overs (24/20)
6/22/19
YETI
25 Pullups
10 Muscle Ups
1.5 Mile Run
10 Muscle Ups
25 Pullups
6/21/19
Shoulder Health: 1-arm DB Press + C2B Pullups
16 E2MOM:
4 Deadlift @80++% of 1RM
- OR -
Flex WODs
6/20/19
Shoulder Health: DB High Pull + Dips
"Fight Gone Bad"
- or -
16 Min E2MOM:
4 DL @ 80++% of 1 RM
6/19/19
Shoulder Health: Shoulder Stamina
"Fight Gone Bad!"
6/18/19
Shoulder Health: DB Windmill + Farmer's Carry
Strength: 14 Min E2MOM - 5 DL @75++% of 1 RM
3-Person 15-Min AMRAP:
P1 - 400m Run
P2 - Max Cal Row
P3 - Active Shoulder Hang
6/17/19
Shoulder Health: Supinated Row + OH Carry
Strength: 1 RM Front Squat
5 Min AMRAP:
5 Power Snatch (95/65)
25 DU
- 4 Min Rest -
5 Min AMRAP:
5 Man Makers
25 DU
6/15/19
5 RFT:
3 Rope Climbs
400m Run
20 Alt DB Snatch
20 GHD Situps
6/14/19
Shoulder Health: 1-arm DB Press + C2B Pullups
Strength: 3 RM Front Squat
12 Min E2MOM:
6 DL @ 70++% of 1 RM
- or -
Flex WODs
6/13/19
Shoulder Health: DB Windmill + Farmer's Carry
Strength: 3 RM Push Press
12 Min E2MOM:
6 DL @ 70++% of 1 RM
- OR -
10K Partner Row For Time
(switch as needed)
6/12/19
Shoulder Health: Shoulder Stamina
Partner WOD For Time:
10K Row
- OR -
20 Minute EMOM:
10 Bench Press (135/95)
Rest
200m Run
Rest
6/11/19
Shoulder Health: Supinated Row + OH Carry
20 Minute EMOM:
10 Bench Press (135/95)
Rest
200m Run
Rest
6/10/19
Shoulder Health: DB High Pull + Dip
THE DON
For Time:
66 DL (110/80)
66 Box Jumps (24/20)
66 KB Swings (53/35)
66 Knees to Elbows
66 Situps
66 Pullups
66 Thrusters (55/45)
66 Wall Ball (20/14)
66 Burpees
66 Double Unders
6/8/19
JASON
For Time:
100 Squats/5 MU
75 Squats/10 MU
50 Squats/15 MU
25 Squats/20 MU
6/7/19
Shoulder Health: 1-arm DB Press + C2B Pullups
20 Minute E2MOM:
3 Deadlift at 85+% of 1 RM
6/6/19
Shoulder Health: Supinated BB Row + OH Carry
Strength: 5 RM Push Press
12 Min 3-Person AMRAP:
Athlete 1 - 400m Run
Athlete 2 - Max Rep Burpees
Athlete 3 - Max Rep AbMat Situps
- Score is total burpees -
6/5/19
Shoulder Health: Shoulder Stamina
"Fran"
21-15-9:
Thrusters (95/65)
Pullups
6/4/19
Shoulder Health: DB Windmill + Farmer's Carry
16 Min E2MOM:
4 Deadlift @80% of 1RM
6/3/19
Shoulder Health: DB High Pull + Dip
Strength: 5x5 Front Squat
20 Min EMOM:
15 Wall Ball (20/14)
50 Heavy Jump Rope
15 Strict Press (75/55)
15 BB Row (75/55)
6/1/19
"Dirty Thirty"
For Time:
-
30 Box Jumps (24/20)
-
30 Jumping Pull-Ups
-
30 KB Swings (35/26)
-
30 Lunges
-
30 Knees-to-Elbows
-
30 Push Press (45/35)
-
30 Back Extensions
-
30 Wall Balls (20/14)
-
30 Burpees
-
30 Double-Unders