Monday 7/10/17 – Sunday 7/16/17

Monday 7/10/17

1.

Snatch Balance + Overhead Squat + Squat Snatch

2.

AMRAP 20 of:

5 Power Snatch 135/95

250 Meter Row or Run

5 Bar Muscle-Ups

 

Tuesday 7/11/17

1.

“Scotty”

As many Reps as possible in 11 minutes of:

5 Deadlifts 315/225

18 Wall Ball Shots 20/14

17 Bar Facing Burpees

 

Scott “Scotty” Deem, 31, of San Antonio, Texas, was killed while responding to a four-alarm structure fire on May 18, 2017. Deem and his fellow firefighters were searching the building for survivors, but after 11 minutes, Deem sounded a Mayday call. Rescuers were unable to locate him in time.

Deem served with the San Antonio Fire Department for six years. The department is home to a non-profit CrossFit affiliate, where he worked hard to stay in peak physical health. His favorite workouts included The Chief, DT and Lynne.

Deem is survived by his wife, Jennifer; and children, Dakota, Tyler and Aubrey (due August 2017).

 

Wednesday 7/12/17

1.

0:00-12:00, Heavy Push Jerk

12:00-15:00, Rest

15:00-22:00, AMRAP Power Clean & Jerks 135/95

22:00-27:00, Rest

27:00-32:00, AMRAP L-Pull-Ups

 

Thursday 7/13/17

1.

Back Squat

5 x 65%

5 x 75%

Max reps at 85%

2.

EMOM X 7

30 Double-Unders + Max MB Cleans

rest 3 minutes

EMOM x 7

10 Wall Ball Shots + Max Russian Twists

 

Friday 7/14/17

1.

Teams of 2

As many Rounds & Reps as possible in 25 minutes of:

Weighted Box Push

10 DB Push Press 50/25

30 second DB Overhead Hold

 

Saturday 7/15/17

1.

Teams of 2

0:00 – 10:00, Max Calorie on Rower

10:00 – 15:00, rest

15:00 – 25:00, AMRAP of: 5 Squat Cleans 155/105 + 10 Toes-to-Bar

25:00 – 30:00, rest

30:00 – 40:00, Max Calories on Rower

 

Sunday 7/16/17

1.

As far as possible in 20 Minutes:

4-8-12-16-20-24…

Burpee

Wall Ball Shots 20/14

Russian KBS 70/53

Jumping Pull-Up

2.

Accumulate 1 min in each Plank:

Tall-Left-Right-Elbows

 

11AM Comp Class

Build to a tough 2RM RDL (Romanian Dead Lift) in 15 – 20min

then,

Bench Press

10 @ 60%

8 @ 70%

6 @ 80%

AMRAP @ 90%

then,

Teams of 4

800m Run together

40 Synchronized burpees over the bar (20 for guys and 20 for girls)

*2 guys work while girls hold 315lbs in the top of the DL, and girls work while guys hold 405lbs. Team may break it up as they see fit.

30 Synchronized burpees over the bar (15 for guys and 15 for girls)

*Guys work while girls hold a handstand, and vice versa.

20 Synchronized burpees over the bar (10 for guys and 10 for girls)

*Guys work while girls hang from pull up bar, and vice versa.

800m Run together

then,

Power Snatch Speed Ladder

Men: 75/95/115/135/165/185/205/225

Women: 45/60/75/90/105/120/135/150

Monday

1.

Snatch Balance + Overhead Squat + Squat Snatch

2.

AMRAP 20 of:

5 Power Snatch 135/95

250 Meter Row or Run

5 Bar Muscle-Ups

Tuesday

1.

“Scotty”

As many Reps as possible in 11 minutes of:

5 Deadlifts 315/225

18 Wall Ball Shots 20/14

17 Bar Facing Burpees

 

Scott “Scotty” Deem, 31, of San Antonio, Texas, was killed while responding to a four-alarm structure fire on May 18, 2017. Deem and his fellow firefighters were searching the building for survivors, but after 11 minutes, Deem sounded a Mayday call. Rescuers were unable to locate him in time.

Deem served with the San Antonio Fire Department for six years. The department is home to a non-profit CrossFit affiliate, where he worked hard to stay in peak physical health. His favorite workouts included The Chief, DT and Lynne.

Deem is survived by his wife, Jennifer; and children, Dakota, Tyler and Aubrey (due August 2017).

Wednesday

1.

0:00-12:00, Heavy Push Jerk

12:00-15:00, Rest

15:00-22:00, AMRAP Power Clean & Jerks 135/95

22:00-27:00, Rest

27:00-32:00, AMRAP L-Pull-Ups

Thursday

1.

Back Squat

5 x 65%

5 x 75%

Max reps at 85%

2.

EMOM X 7

30 Double-Unders + Max MB Cleans

rest 3 minutes

EMOM x 7

10 Wall Ball Shots + Max Russian Twists

Friday

1.

Teams of 2

As many Rounds & Reps as possible in 25 minutes of:

Weighted Box Push

10 DB Push Press 50/25

30 second DB Overhead Hold

Saturday

1.

Teams of 2

0:00 – 10:00, Max Calorie on Rower

10:00 – 15:00, rest

15:00 – 25:00, AMRAP of: 5 Squat Cleans 155/105 + 10 Toes-to-Bar

25:00 – 30:00, rest

30:00 – 40:00, Max Calories on Rower

Sunday

1.

As far as possible in 20 Minutes:

4-8-12-16-20-24…

Burpee

Wall Ball Shots 20/14

Russian KBS 70/53

Jumping Pull-Up

2.

Accumulate 1 min in each Plank:

Tall-Left-Right-Elbows

 

11AM Comp Class

Build to a tough 2RM RDL (Romanian Dead Lift) in 15 – 20min

then,

Bench Press

10 @ 60%

8 @ 70%

6 @ 80%

AMRAP @ 90%

then,

Teams of 4

800m Run together

40 Synchronized burpees over the bar (20 for guys and 20 for girls)

*2 guys work while girls hold 315lbs in the top of the DL, and girls work while guys hold 405lbs. Team may break it up as they see fit.

30 Synchronized burpees over the bar (15 for guys and 15 for girls)

*Guys work while girls hold a handstand, and vice versa.

20 Synchronized burpees over the bar (10 for guys and 10 for girls)

*Guys work while girls hang from pull up bar, and vice versa.

800m Run together

then,

Power Snatch Speed Ladder

Men: 75/95/115/135/165/185/205/225

Women: 45/60/75/90/105/120/135/150