Tuesday/Wednesday

3 couplets, 3 rounds of each couplet
1st exercise, 1 minute max reps
rest 30 seconds
2nd exercise, 1 minute max reps
rest 1 minute

1. Dumbbell Swings & Situps
2. DB Walking Lunges & Squats
3. DB Single Arm Push Press & Pushups

Monday

partner medicine ball work
3x through with 1 min rest
10 side to side toss
10 each chest pass
10 each overhead toss

TABATA!
20 sec on/10 sec off
5 rounds of each:
squats
pushups
situps
burpees

ELITE WOMEN check out my new blog geared towards all the Elite ladies being awesome!!

Tues/Wed

20 minute AMRAP
20 wall balls
20 toes to ball (T2B)
10 med ball pushups (5 each arm)

Check out the Elite CrossFit athlete spotlight HERE

Monday

Elite CrossFit at the lululemon Wicked Wake Up WOD this weekend hosted by River City CrossFit. This photo was pre domination!! Domination by perfect form!!

At the track today

WOD:
4 rounds for time
400m run
25 squats
25 pushups

Tues/Wed

Drill: overhead series
Press, Push Press, Power Jerk

WOD: 5 rounds for time
5 single-arm DB push press
other arm
10 DB front squats
10 burpees

Monday

Skills: air squat, front squat, overhead squat

WOD: 15min AMRAP
1 FAST lap around bball court
20 situps
15 squats
10 pushups

Thurs/Fri

Warm Up
5 minutes jog
3 minutes squats
1 minute pushups

WOD (with partner)
10 feet-to-feet MB situps
10 MB chest pass
tag team 2 laps around bball court run

Tues/Wed

25 UNBROKEN dumbbell swings
75 walking lunges
75 pushups
75 situps
75 squats
25 UNBROKEN db swings

Monday Workout

6am bootcamp class was cancelled due to wellness center being un-open. You are more than welcome to come at 5pm.

WOD# 1: 4 rounds for time
15 MB slams
10 MB situps
Rest 5-7min
WOD #2: 4 rounds for time
15 wall balls
10 MB pushups (5 each arm)

Thurs/Fri

Lots and lots of dynamic stretches!!
3x through, 1 minute MAX med. ball slams
WOD
8 rounds for time
4 pushups
6 single leg squats
8 dumbbell swings
Have a happy and safe 4th weekend!!


ANNOUNCEMENT!! Monday 6AM bootcamp will NOT meet on July 5th due to wellness center opening late. All other Monday classes will still meet.

Tues/Wed

25 box jumps/step ups for time
2min rest
25 pushups for time
3min rest
WOD
15-12-9
DB Snatches each arm
Burpees