Thursday, 7.21.2016

“American Dream”
AMRAP in 20 min
1-2-3…reps per round
Clean (205/145 lb)

10 rds – EMOM
6 pwr snatch + 6 OHS (95/65 lb)

Midline conditioning
3 super sets of
0:30 GHD soupine hold
(face up)
1:00 GHD prone hold
(face down)

kellie had a great day yesterday with a 1st place finish.

This morning before her last workout brief!!

Tuesday, 7.19.2016

21-15-9 rep RFT
Deadlifts (315/205 lb)
Box jumps (30/24″)

Row conditioning
4 rds
Row 500m
Rest 3 min between rds

Midline Conditioning
3 giant sets of
20 weighted abmat sit-ups
20 banded good mornings

Kellie will be the fields @ 1045 & 3:45 (PST),

Monday, 7.18.2016


With a running clock:
Bergeron Beep Test
EMOM for as long as possible:
7 thrusters (75/55 lb)
7 pull-ups
7 burpees
If you are unable to get 10 rds,
work until 10 rds are

Kellie has made it to Cali, for the 2016 games.  she will be representing more than just an athlete. she will be representing everything that Crossfit stands for. so lets cheer her on as she competes tomorrow at 10:45 & 3:45 (PST)

Changing lives with quality functional fitness