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June 23 Saturday

Team WOD: Team Kelly

* Run together. Alternate box jumps (one rest, one works) and wall ball throws.

June 22 Friday

Hang Squat Snatch 1-1-1-1-1

* Use mats

Alt EMOM 15 mins: Rows, Alternating Dumbbell Snatches and Burpee Over Dumbbells

* Choose load, do not drop DB. Feet jump back and up for RX. Row M: 150m F: 125m

June 21 Thursday

Handstand Push Up or HS Walk Practice

*Choose HSPU or HS walk practice. Scale to abMat, box pike, one leg up box pike, or heavy DB press. Scale Walk to HS holds.

Handstand Walk Practice

5 RFT: Double Unders, Push Press and Toes-to-bars

June 20 Wednesday

Deadlift 3-3-3

* Touch and go, use mats. No drops.


* Touch and Go w/mats, no drops. You should be able to easily sustain DL sets of 3 reps plus at a time. Scale Burpee BMU to 6 Burpee PU or 6 Burpee Jumping Pull-up. ** U.S. Army SSG Ricardo Barraza, 24, of Shafter, CA, assigned to the 2nd BN, 75th Ranger Regiment, based in Ft Lewis, WA, died on March 18, 2006, in Ar Ramadi Iraq, when he came under small arms fire by enemy forces during combat operations.

June 19 Tuesday

Front Squat: 1RM

3 RFT: Run, Kettlebell Swings and Overhead Walking Lunges

* Use bumper plate for lunges

June 18 Monday

Bench Press 5-5-3-3

FT: Rows; 5x Power Cleans and Ring Dips

* Use mats. PC should be touch and go (2 sets each round), scale accordingly. There should be no singles.

June 16 Saturday

Team WOD: AMRAP 25 mins: Double Unders, Pull-ups, Push-ups and Sprints

June 15 Friday

Alt EMOM 10 mins: Deadlifts and AbMat Sit-ups

* Touch and go DL sets of 5, no drops from top.


* DL are touch and go, no drops from top. Box Jumps are 20' for both M/F.

June 14 Thursday

Back Squat: 1RM

AMRAP 12 mins: Double Unders, Wall Balls and Rope Climbs

* Scale 1 RC to 2 Supine Climbs (Start and finish on floor)

June 13 Wednesday

Thruster: 4 RM


June 12 Tuesday

Push Jerk 3-3-3

4 RFT: Run, Deadlifts, Hang Power Cleans and Push Jerks

* Run plus a Round of “DT”. Use mats. Strategy: Cycle your reps to 11DL, then 1DL plus 8 HPC, then 1 HPC plus 6 PJ.

June 11 Monday

Squat Snatch 1-1-1-1-1

* Use mats

FT: Run, Push-ups and Snatches

* Snatch should be squat snatch. Scale to Power Snatch. RX Push-ups mean your hips move up and down but thighs do NOT touch ground; full ROM.

June 9 Saturday

Team WOD: AMRAP 16 mins: Toes-to-bars, Deadlifts and Dumbbell Squat Cleans

* As a team of 2 alternate each movement with your partner. Touch and Go DL. Share one bar and one set of DB. No dropping DB or DL.

June 8 Friday

Clean & Jerk (Touch & Go): 2RM

* Must use mats.

Chipper: Sit-ups, Wall Balls, Kettlebell Swings, Push-ups, and Sumo Deadlift High-pulls

June 7 Thursday

Front Squat 2-2-2

FT: Rows, Double Unders and Run

* 1/3 of the CF Games/Regional "Triple 3" event. Rolling start on rowers if crowded. 1 mile run is one long lap and then 3 x 400m laps.

June 6 Wednesday

Alt EMOM 14 mins: Power Snatch (Touch & Go) and Weighted Pull-ups

* Use mats. Choose a load you can cycle the snatches.

Option 1: AMRAP 12 mins: Bar Muscle-ups, Handstand Push-ups, and Air Squats

* Choose BMU/HSPU version or the Strict Pull-up and Push Press version.