Author: Andrew Darby

Wednesday June 12th

“Slap Happy”
In a 5:00 Window…
100 Double-Under Buy-In
Time remaining, AMRAP:
12 Overhead Squats (95/65)
4 Burpee Box Jump Overs (24″/20″)

Rest 5:00

In a 5:00 Window…
100 Double-Under Buy-In
Time remaining, AMRAP:
8 Overhead Squats (115/85)
4 Burpee Box Jump Overs (24″/20″)

Rest 5:00

In a 5:00 Window…
100 Double-Under Buy-In
Time remaining, AMRAP:
4 Overhead Squats (135/95)
4 Burpee Box Jump Overs (24″/20″)

Tuesday June 11th

Back Squat
Every 2:30
3 @ 82.5%
1 @ 90%
3 @ 82.5%
1 @ 92.5%
3 @ 82.5%
1 @ 95%

“Power Ranger”
15 Power Cleans
600m Run
10 Power Cleans
400m Run
5 Power Cleans
200m Run
RX – 155/105

Monday June 10th

Hang Power Snatch + Overhead Squat + Hang Squat Snatch
7 x 1 Every :90

“Big Truck”
AMRAP 18:
18/12 Calorie Bike
15 Wallballs (20/14)
12 Alternating Dumbbell Snatches (50/35)
9 Toes to Bar

Saturday June 8th

“Little Monster”
Teams of 3 RX +:
200 Double Unders
75 Box Jumps (30/24) Must be done in Sets of 5
150 Double Unders
60 Deadlifts (275/185)
100 Double Unders
30 Muscle Ups
50 Double Unders
150′ Handstand Walk
Done in 30′ Increments if possible

Thursday June 6th

Bench Press
5-4-3-2-1
Super Set w/ 20 Ab Mat Sit Ups

“Yogi”
150′ Weighted Overhead Lunge
15 Handstand Push Up
30 Dumbbell Box Step-Ups
100′ Weighted Overhead Lunge
10 Handstand Push Ups
20 Dumbbell Box Step-Ups
50′ Weighted Overhead Lunge
5 Handstand Push Ups
10 Dumbbell Box Step-Ups

Lunge and Step Ups (Single 50/35)

Wednesday June 5th

10 Minutes of Pull Up Work

“Cherry Pickers Delight”
8 Rounds:
400m Run Every 3 Mintues

Monday June 3rd

Front Rack Lunge
2 x 12

“Hot Air”
5 Rounds on the 5:00
30 Air Squats
20/15 Calorie Row
7 Power Snatches (115/85)
Record Each Round

Saturday May 1st

“Strong Strong Friends”
AMRAP 30:
Teams of 3:
45 Sled Pulls (90/70)
45 Yoke Carries (25’s/Empty)
45 Tire Flips
45 D-Ball Over Shoulder (100/80)

Sled Pull is 50m Down and Back
Start at Different Spots

Friday May 31st

Deadlifts
5-3-3-3-1-1-1-1-1

“Karennie”
50-40-30-20-10
Wall Balls (20/14)
Double Unders

Thursday May 30th

Hang Squat Clean
2-2-2-2-1-1-1-1

“Crossfit Open 15.4”
3 handstand push-ups
3 cleans
6 handstand push-ups
3 cleans
9 handstand push-ups
3 cleans
12 handstand push-ups
6 cleans
15 handstand push-ups
6 cleans
18 handstand push-ups
6 cleans
21 handstand push-ups
9 cleans
Etc., adding 3 reps to the handstand push-up each round, and 3 reps to the clean every 3 rounds.

Men clean 185 lb.
Women clean 125 lb