Rutland CrossFit

"Its never too late to get in shape"

​​​​​​​MONDAY JULY 17

27-21-15-9

Box Jumps

Ring Rows 

weighted sit ups


STRENGTH - BS


​​​​TUESDAY JULY 18

50 Walking Lunges

50 KB swings

50 Kness to Elbows

50 Wall Balls

50 Burpees


STRENGTH -  Bench


WEDNESDAY JULY 19

3 ROUNDS

12 Pull Ups

12 Hang Squat Cleans

2 Laps


STRENGTH - DL


THURSDAY JULY 20

9 Rounds

7 DL

7 HSPU

7 Shoot Thrus

7 Med Bal Cleans


STRENGTH -  None


FRIDAY JULY 21

CINDY

20 Min AMRAP

5 Pull Ups

10 Push Ups

15 Squats


STRENGTH -  Press

​​

SATURDAY'S ARE ALWAYS A SURPRISE  


​​MONDAY JULY 24

12 Min AMRAP

3 Mus

STRENGTH -  DL


​​​​TUESDAY JULY 25

5 Rounds

10 power cleans 135/95

10 box jump overs


STRENGTH -  

WEDNESDAY JULY 26
CHIPPA

100 Dubs

90 Sit ups

80 Push Ups

70 KB Swings

60 Box Jumps

50 Wall Balls

40 Hang Cleans 55/75

30 SDHP 55/75

20 Burpees

10 Ring Dips


STRENGTH -  None

THURSDAY JULY 27
21-15-9-6-3-0

HSPU

Pistols

Cal Row or Bike


​STRENGTH - Bench


FRIDAY JULY 28
10 Min AMRAP

8 DB Snatches

10 Toes To Bar

THEN

4 Laps Rain or shine


​STRENGTH -  Press

SATURDAY'S ARE ALWAYS A SURPRISE