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Tuesday July 3

“JACK SQUAT” 21 Front Squats, 21 Kettlebell Swings, 400m Run 15 Front Squats, 15 Kettlebell Swings, 400m Run 9 Front Squats, 9 Kettlebell Swings, 400m Run 15min time cap. OPEN/PERFORMANCE – 135/95 – KB 70/53 FITNESS – 95/65 – KB 53/35 Rain Delay/Running Options 500/400 Meter Row 28/20 Calorie Assault Bike  **OPTIONAL POST CLASS WORK** ODD-OBJECT CONDITIONING 3 Rounds, Not for

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Melinda MettenTuesday July 3

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Monday July 2

Strength: DEADLIFT (10min) Build to a heavy single for the day, not maximal.   W.O.D “DETENTION” AMRAP 12: 6 Strict Handstand Push-Ups 9 Deadlifts (225/155) 30 Double-Unders Open – As written Performance – Single Arm Dumbbell Push Presses (50’s/35’s) Fitness – Barbell Push-Presses 75/55 or Single Arm Dumbbell PP (35’s/25’s) DL 155/105 RECOVERY 5min Bike Crossover Symmetry and Wall lower

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Melinda MettenMonday July 2

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Saturday June 30

“ZERO DARK THIRTY” (TEAM VERSION) In Teams of 3, with a 30:00 Time Cap: 3 Rounds: 30 TTB, 30 Burpees, 30 Power Snatches (95/65) … Directly into: 100 Calorie Assault Bike 2 Rounds: 30 TTB, 30 Burpees, 30 Power Snatches (115/80) … Directly into: 100 Calorie Assault Bike 1 Round: 30 TTB, 30 Burpees, 30 Power Snatches (135/95)   **FREE TRIALS:

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Melinda MettenSaturday June 30

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Friday June 29

“FIGHT CLUB” …. The first rule of CrossFit is…  3 Rounds for Total Reps: 1:00 – Thrusters 1:00 – Power Cleans 1:00 – Box Jump Overs 1:00 – Pull-Ups (chin over) 1:00 – Assault Bike Calories Rest 1:00 between rounds. Open/Performance – 95/65, 24″/20″ Fitness – 75/45, 20” Box Katrin Davidsdottir takes on “Fight Club” (Demo Video)

Melinda MettenFriday June 29

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Thursday June 28

“Team Tosh Sprints” Teams of 2 3 Rounds: 200 Meter Row 400 Meter Row 600 Meter Row 30min time cap In this sprint style workout, partners will alternate running a variety of distances, completing one full distance before moving to the next. For example Partner 1 rows 200 meters, partner 2 rows 200 meters. Partner 1 rows 400 meters, Partner

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Melinda MettenThursday June 28

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Wednesday June 27

“HEARTBREAK KID” 3 Rounds: 10 Front Squats 20 Chest to Bar Pull-Ups 50 Double-Unders Open 185/135 Performance 185/135, Pull-ups Fitness 135/95, pull-ups, 100 single under *If we have 15+ unbroken C2B Pull-Ups, let’s complete this workout as Rx. *If we have 10-14 unbroken C2B Pull-ups, let’s complete this workout with 15 repetitions. If we have <10 unbroken C2B Pull-Ups, let’s

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Melinda MettenWednesday June 27

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Tuesday June 26

 “Captain Crunch” Part #1 In a 4:00 Window… 3 Rounds: 12 Deadlifts, 9 Hang Power Cleans, 6 Push Jerks Time remaining, Max Calorie Row Rest 4:00 “Captain Crunch” Part #2 In a 4:00 Window… 2 Rounds: 12 Deadlifts, 9 Hang Power Cleans, 6 Push Jerks Time remaining, Max Calorie Row Rest 4:00 “Captain Crunch” Part #3 In a 4:00 Window…

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Melinda MettenTuesday June 26

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Monday June 25

Strenght: STAMINA SQUAT Alternating On the Minute x 10 (5 Rounds): Even Minutes – 12/9 Calorie Assault Bike Odd Minutes – 12 Back-Rack Barbell Reverse Lunges (Video) *This should be more of a metabolic piece than an absolute strength piece, as we steadily integrate heavier loadings into these sessions. Each round, the reverse lunge weight increases. Set #1 – 33% of 1RM

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Melinda MettenMonday June 25

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Saturday June 23

“Wreck Yourself” Teams of 3 For Time: 400m Sandbag Run 6 Rope Climbs 20 Squat Cleans (135/95) 400m Sandbag Run 9 Rope Climbs 35 Squat Cleans (135/95) 400m Sandbag Run 12 Rope Climbs 50 Squat Cleans (135/95)   OPEN/PERFORMANCE – 135/95 FITNESS 95/65 Scaled Rope Climbs– 2 Floor Pulls   If one teammate is unable to run today they will

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Melinda MettenSaturday June 23

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Friday June 22

“Strict Lynne” 5 Rounds: Max reps Bodyweight Bench Press Max Strict Pull-ups      Rest 3 minutes between rounds.   Pull Ups – many scaling options, choose something that you can accomplish more than 4-5 Reps   Recovery: Crossover Symmetry 2min/Side “Thread the Needle” + 2min/side “Twisted Cross”

Melinda MettenFriday June 22

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