Saturday
Elite Wellness – CrossFit
Loredo (Time)
6 Rounds for time of:
24 Squats
24 Push-ups
24 Walking Lunge Steps
400m Run
In honor of U.S. Army Staff Sergeant Edwardo Loredo, 34, of Houston, TX, was killed on June 24, 2010
To learn more about Loredo click here
Saturday
Elite Wellness – Home WOD
Loredo (Time)
6 Rounds for time of:
24 Squats
24 Push-ups
24 Walking Lunge Steps
400m Run
In honor of U.S. Army Staff Sergeant Edwardo Loredo, 34, of Houston, TX, was killed on June 24, 2010
To learn more about Loredo click here
Friday
Elite Wellness – CrossFit
Metcon (No Measure)
3 Rounds:
100m Waiter Carry
100m Dbl. Front Rack Carry
100m Farmer Carry
*15min Cap
Metcon (No Measure)
EMOMx24
10-12 Burpees
15 Tuck Jumps
15 WB Thrusters
*Rest 1min
Friday
Elite Wellness – Home WOD
Metcon (No Measure)
Tabata:
Tuck Jumps
*Rest 2min
Tabata:
Jumping Jacks
*Rest 2min
Tabata:
Sit Ups
Thursday
Elite Wellness – CrossFit
Metcon (No Measure)
For Time:
Running Clock:
0- 1 Mile
10- 800
15- 400
20- 1 Mile
30- 800
35- 400
Thursday
Elite Wellness – Home WOD
Metcon (No Measure)
5 Rounds:
20 V-Ups
20 Hollow Rocks
20 Arch Rocks
Wednesday
Elite Wellness – CrossFit
Metcon (Time)
For Time:
400m Lunge
Wednesday
Elite Wellness – Home WOD
Metcon (No Measure)
6 Rounds:
:30 HS Hold
:30 Plank, R-Side
:30 Plank, L-Side
Tuesday
Elite Wellness – Hybrid
Metcon (AMRAP – Reps)
EMOMx24
12 Cal Ski
20yd Sled Drag
12 Pull Ups
*Rest
Metcon (No Measure)
4 Rounds:
:30 Active Hang
20 Lat Pull Downs (Controlled)
20 Hollow Rocks
Tuesday
Elite Wellness – Home WOD
Metcon (No Measure)
Odd Object Squats:
*Find any object
5×10
Tempo (8/x/x/1)
Metcon (Time)
6 Rounds:
2min Run
10 HSPU
Monday
Elite Wellness – Hybrid
Metcon (No Measure)
3 Rounds:
8 KB Taters
8/8 Split Stance Deadlift
10/10 SL Glute Bridge
*15min Cap
Metcon (Time)
5 Rounds:
20 Goblet Squats
500m Row (Sprint)
*1min Rest between Rounds
Monday
Elite Wellness – Home WOD
Metcon (Time)
Flight Simulator!
10-20-30-40-50-40-30-20-10
Double Unders
*15 Push Ups after each set of Double Unders