Thursday 6/16/16

Warm up:

3 rounds (not for time)

4 pistols (2 each leg)

8 push ups

12 sit ups

Strength:

6 Sets

1 power snatch + 1 hang snatch

* Increase weight each set

Conditioning:

"Isabel"

For Time:

30 Power Snatch 135m/95w

Wednesday 6/15/16

** Reminder 1st Anniversary Happy Hour Friday 6/17/16

Red Rocks Canyon Grill, Southlake 6 pm **

Warm Up;

OTM 8:00

Even:5 burpee

Odd: 5 ctb pull up

Strength:

Press

Push Press

3x3

70%, 80%,85%

Conditioning:

"Diane"

21-15-9

Deadlift 225m/155w

HSPU

* Scale hspu to box

Tuesday 6/14/16

Strength :

Back Squat

5 reps @ 65%

5 reps @ 75%

5 reps @ 85%

Conditioning:

"Nancy"

5 rounds for time:

400m run

15 ohs 95/65

The Girls

Many have asked, “Why are the workouts named after Girls?” Coach Glassman, the founder and President of CrossFit explained it best. “I want to explain the workout once and then give it a name. I thought that anything that left you flat on your back, looking up at the sky asking ‘what just happened to me?’ deserved a females name. Workouts are just like storms, they wreak havoc on towns.”

Monday 6/13/16
Warm up
OTM for 8
Even- 15 DU
Odd- 10 ring row
Strength
2x 1 power clean+1 hang squat clean+1 jerk increase weight
2x 1 power clean+1 hang squat clean+1 jerk increase weight
2x 1 power clean+1 hang squat clean+1 jerk increase weight
Metcon
"Fran"
21-15-9
Thruster 95/65
Pull ups

Saturday 6/11/16

Teams of 2

"Kelly"

5 rounds

400m run

30 Box Jumps 24/20

30 Wall Balls 20/14

Split the runs. P1 runs 200m then, P2 runs 200m.

Each partner will do all the reps each round, switching off when you want to.

Friday 6/10/16

10:00 rope climb work

Every 5:00 for 5 sets

400m run

10 pull-ups

20 slsu

Wednesday 6/8/16

Strength:

5X

A. 5-10 Strict pull uo

B. 10 Bent over row

Conditioning:

AMRAP 15:00

10 thruster 95/65

10 box jumps 24/20

6 ohs 95/65

6 pistols