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24
Jun

JUN 24 – JUN 30

By: Centerville CrossFit Leave a Comment

MONDAY 6/24

Back Squat
3 Sets of 6

“Escape from Wonderland”
3 Rounds:
75 DU
50 Air Squats
25/18 Calorie Row


TUESDAY 6/25

“Helen”
3 Rounds:
400m Run
21 KBS (53/35)
12 Pull-Ups


WEDNESDAY 6/26

Heavy Complex:
1 Hang Power Snatch
2 Power Snatches
3 Overhead Squats

“Bartender”
AMRAP 10:
12 Deadlifts
9 Overhead Squats
6 Hang Power Snatches


THURSDAY 6/27

“Mano y Mano”
Class divides into 2 Teams:
3 Rounds:

Team 1 – Row Calories (team score)
Team 2 – 400m Prowler Push
Teams switch when prowler comps
1 Prowler for every ~3 athletes


FRIDAY 6/28

“El Niño”
1 Round:
1 Mile Run
50 DB Snatches (50/35)
400 Meter Wreckbag Run (50/35)
30 Pull-Ups
20 Burpee Box Jumps (24″/20″)


SATURDAY 6/29

“Walmart”
Teams of 3, AMRAP 30:
15/12 Calorie Bike
10 Medball Squat Jumps (30/20)
5 Power Clean and Jerks
1st 6 Rounds – 95/65
2nd 6 Rounds – 115/85
3rd 6 Rounds – 135/95
4th 6 Rounds – 155/105


SUNDAY 6/30

“Watermelon”
4 Rounds:
500 Meter Row
35 AbMat Sit-ups
20 Kettlebell Swings (70/53)

17
Jun

JUN 17 – JUN 23

By: Centerville CrossFit Leave a Comment

Monday–06/17/19

Hang Squat Snatch
*Build to Heavy Single
“High Heels”
AMRAP 9:
10 Hang Squat Snatches (75/55)
30 Double Unders

Tuesday–06/18/19

“The Good Life”
3 Rounds:
500 Meter Row
12 Burpees
21 Box Jumps (24/20)

Wednesday–06/19/19

Thruster 3RM
*Build to a Heavy Set of 3
“Chest Hair”
For Time:
25 Thrusters (95/65)
400 Meter Run
25 Chest to Bar Pull-ups
400 Meter Run
25 Thrusters (95/65)

Thursday–06/20/19

“Pharmacy”
5 Rounds:
100′ Walking Lunge (No Weight)
30 AbMat Sit-ups
12 Dumbbell Power Cleans (50’s/35’s)

Friday–06/21/19

“Rush Hour”
On the 4:00 x 5 Rounds:
14/10 Calorie Assault Bike
10 Lateral Barbell Burpees
5 Power Snatches (135/95)

Saturday–06/22/19

“Moneybags”
Teams of 3 (For Time | 30 Minute Cap)
800 Meter Wreck Bag Run (70/50)
75 Box Jump Overs (24/20)
50 Clean and Jerks (135/95)
15 Rope Climbs
50 Clean and Jerks (135/95)
75 Box Jump Overs (24/20)
800 Meter Wreck Bag Run (70/50)

Sunday–06/23/19

Deadlift 5-3-1
“Fall Back”
15-12-9-6-3:
Deadlifts (185/135)
Barbell Facing Burpees
9
Jun

Sunday

By: Richie Leave a Comment

“Midline Madness”
3 Giant Sets, Not for Time:
21 Abmat Sit-ups
21 Hip Extensions
21 Hollow Rocks
21 Glute Bridges
21 Banded Pull-Aparts
21 Banded Good Mornings

8
Jun

Saturday

By: Richie Leave a Comment

“Adderall”
0:00 – 10:00 – 1 Mile Run, Max Clean and Jerks (135/95)
10:00 – 13:00 – Rest
13:00 – 20:00 – 800 Meter Run, Max Power Snatch (115/80)
20:00 – 23:00 – Rest
23:00 – 27:00 – 400 Meter Run, Max Thrusters (95/65)

Score is total barbell reps completed.

7
Jun

Friday

By: Richie Leave a Comment

Weighted Strict Pull-up
*Heavy 3

“Death Race”
5 Rounds:
15/10 Calorie Assault Bike
10 Burpees

6
Jun

Thursday

By: Richie Leave a Comment

“Yogi”
For Time:
150′ Walking Lunge
150′ Bear Crawl
30 Dumbbell Box Step-Ups
100′ Walking Lunge
100′ Bear Crawl
20 Dumbbell Box Step-Ups
50′ Walking Lunge
50′ Bear Crawl
10 Dumbbell Box Step-Ups

Box: (24”/20”)
Dumbbell: (Single 50/35)

5
Jun

Wednesday

By: Richie Leave a Comment

Push Jerk
*Heavy 3

“Bel-Air”
AMRAP 15:
40 Double Unders
20 Dumbbell Hang Clean & Jerks (50/35)
40 Double Unders
20/15 Calorie Row

4
Jun

Tuesday

By: Richie Leave a Comment

“Strict Nicole”
20 Minute AMRAP:
400 Meter Run
Max Strict Pull-ups

3
Jun

Monday

By: Richie Leave a Comment

“Hot Air”
On the 5:00 x 5:
30 Air Squats
20/15 Calorie Row
7 Power Snatches (115/85)

2
Jun

Sunday

By: Richie Leave a Comment

“Hang Glide”

7 Rounds, On the 3:00
18/12 Calorie Assault Bike
5 Hang Power Cleans

Build in Weight Each Round. Score is Load. Post Times in Comments.