CrossFit Denton

Strength * Skill * Community

[crossfitdenton-blog]

Friday, 7/28/17

#1 Day

LHS-- 6x2 box squats

METCON-- For 4 cycles: AMRAP in 3 mins of: 30 Double Unders 15 Toes-to-bars Rest 1:30 between each cycle.

[crossfitdenton-blog]

Thursday, 7/27/17

#1 Day

GYMN-- Parallette routine

METCON-- 4RFT 10 hang power snatch 15 cal row Rest 1min

[crossfitdenton-blog]

Wednesday, 7/26/17

#3 Day

Assault bike sprints

Then,

13 min AMRAP 27 Russian Kettlebell Swings, 53/35 lbs 9 Box Jumps, 24/20 in 3 Wall Walks

[crossfitdenton-blog]

Tuesday, 7/25/17

#1 Day

LHS-- Box squats, 6x2

GYM-- Ring routine

[crossfitdenton-blog]

Monday, 7/24/17

#2 Day

METCON-- “Frelen” 5 rounds for time of: 800 m Run 15 Dumbbell Thrusters 35 lbs 15 Pull-ups 

[crossfitdenton-blog]

Friday, 7/21/17

#1 Day

LHS-- 6x2 box squats

METCON--  In 14 min. complete: 50 strict burpee 

-then- 

AMRAP time remaining: Row 300m Unbroken pullups

[crossfitdenton-blog]

Thursday, 7/20/17

#3 Day

“Jeremy” 21-15-9 OH Squat, 95/65 lbs Burpee

[crossfitdenton-blog]

Wednesday, 7/19/17

#1 Day

5x ME assault bike sprints

Then,

For time: 1-2-3-4-5-6-7-8-9-10 Push Press, 65% 1RM Front Rack Lunge

[crossfitdenton-blog]

Tuesday, 7/18/17

#3 Day

LHS-- Find heavy squat clean single

METCON-- “The Hustle Bus”

[crossfitdenton-blog]

Monday, 7/17/17

#1 Day

GYMN-- Pull-up strength work

METCON-- For time: 30 Handstand Push-ups 30 Deadlifts, 1x bodyweight 30 Double Unders 30 Row Calories 30 Handstand Push-ups

[crossfitdenton-blog]

Friday, 7/14/17

#2 Day

“The Don”

[crossfitdenton-blog]

Thursday, 7/13/17

#1 Day

LHS-- 6x2 Box squat

GYMN-- Parallette routine

[crossfitdenton-blog]

Wednesday, 7/12/17

#1 Day

GYMN-- Ring routine

METCON-- For time: 40 Kettlebell Cleans, 53/35 lbs Run, 200 m 30 Kettlebell Cleans, 53/35 lbs Run, 200 m 20 Kettlebell Cleans, 53/35 lbs Run, 200 m 10 Kettlebell Cleans, 53/35 lbs Run, 200 m

[crossfitdenton-blog]

Tuesday, 7/11/17

#1 Day

LHS-- 6x2 box squat

METCON-- For Time: 10-15-20-15-10  Power cleans, 55% 1RM 12 calorie row each round

[crossfitdenton-blog]

Monday, 7/10/17

#3 Day

Pt. 1 Assault bike sprints

Pt. 2 For time: 30 Thrusters, 75 lbs 3 Rope Climbs, 15 ft 20 Thrusters, 75 lbs 2 Rope Climbs, 15 ft 10 Thrusters, 75 lbs 1 Rope Climb, 15 ft

[crossfitdenton-blog]

Friday, 7/7/17

#1 Day

METCON-- Assault bike sprints

LHS-- 20 min to find heaviest weight of barbell complex: 4 Back rack lunges 4 Sh2Oh 4 Hang power clean

[crossfitdenton-blog]

Thursday, 7/6/17

#2 Day

8min AMRAP 8 sandbag front load squat 50’ Sandbag front carry 

 - Rest 8min 

8min AMRAP 16 Russian KB swing 53#/35# 16 goblet squats 

 - Rest 8min 

8min AMRAP 8 Wall Ball #20/#14 8 Wall ball pushups