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Saturday, August 6, 2016
160806 0800 Ladies Only WOD 0900 Mystery Solo WOD 1000 Team WOD
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Sunday, August 7, 2016
160807 10 Minutes: Toes 2 Bar, Around-the-world, L-hang, Knees-2-elbows practice –then– 3 Rounds of AMRAP 5: 5 Ground to Overhead (@ you pick the weight) 10 Knees to Elbows 100 Meter Run NOTE: Rest 2...
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Monday, August 8, 2016
160808: Front squat 5×3 (@85% of 3rm) Every 2 min –then– 6 Rounds: 10 Thrusters (115/85) 25 Situps 50 Double Unders
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Tuesday, August 9, 2016
160809: Every :90s for 5 rounds 5 touch and go P. Clean + P. Jerk NOTE: Ascending if able, must be touch and go. –then– “Semi-colon” AMRAP 15: 10 Bar Muscle Ups 15 Heavy WB (30/20) 25 Box Jump Overs...
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Wednesday, August 10, 2016
160810: Bench 3×12 (Start @50%. Ascend for set 2 and 3) Barbell bent over row 3×12 –then– 50 Floor press (45/30) 800m Run 50 KB Swing (70/55) 800m Run 50 Floor Press –then– CORE — 630 Yoga with Bee
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Thursday, August 11, 2016
160811: Clean and Jerks (135, 95) 20 Pull-ups 400 meter Run 10 Clean and Jerks (165, 115) 20 Pull-ups 400 meter Run 10 Clean and Jerks (185, 130) 20 Pull-ups 400 meter Run –then– Finisher: Step ups...
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Friday, August 12, 2016
160812: Every :90s for 5 rounds 5 deadlift @70% + 10 Pushups –then– 4 Rounds: 5 Deadlift (275/185) 15 Burpee Box Jump (24/20) 30 Slam Balls 250m Row –then– CORE
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Saturday, August 13, 2016
160813: 0800 Ladies Only WOD 0900 Mystery Solo WOD 1000 Team WOD
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Sunday, August 14, 2016
160814: 10 Minutes: Handstand Practice –then– EMOM 16 Odd: Max HSPU –or- Wall Walks Even: Double Unders NOTE: Score is HSPUs/WWs –then– Double Dose Cash Out: 1: Tabata Row for Calories 2: 100 Mountain...
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Monday, August 15, 2016
160815: 5 x 5 Clusters NOTE: Rest 2 min b/w sets –then– 4 Rounds 3/1 Muscle up 5 Front Squats 155/105# 10 Deadlifts 15 Box jumps -then- Optional Core to the Maxwell
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Tuesday, August 16, 2016
160816: Barbell Floor Press 4×8 NOTE: Ascending start @50% of 1rm Bench –then– 4 Rounds 21 Kettle Bell Swings (55/35) 15 Pull ups 9 Burpees NOTE: RX+ 70/55 — 630 Skills: Squat/Front Squat/OHS
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Wednesday, August 17, 2016
160817: EMOM 8: 2 P. Snatch + 1 Snatch NOTE: Build to technical max for complex. Reps do not have to be Touch and go. -then– “Raise Your Weapon” 4 Rounds: 5 Power Snatch (135/95) 10 Toes to Bar 15...
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Thursday, August 18, 2016
160818: 8 min AMRAP Row for max cal 30 secs on 30 secs off –rest 4 mins– 8 min AMRAP 2-4-6-8-10…. DB Snatch 45/30 Step ups 45/30 Medball Cleans 20/14 –rest 4 mins– 8 min AMRAP 1-2-3-4-5-6-7 … Front...
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Friday, August 19, 2016
160819: 12 Minutes: Find 3 rep max SUMO deadlift NOTE: Must be SUMO; if not going for max, work technique and find moderate to heavy 3 rep –then– “Repeat Me” AMRAP 15: 10 Power Cleans (135/95) 20 DB...
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Sunday, August 21, 2016
160821: “Helen” 3 rounds of: 400 meter Run 21 Kettlebell Swings (55#/35#) 12 Pull Ups –then– “Minute of Doom” With a continuous clock: Air Squat Broad Jump Ring Dip (or Hand Release Push Up) NOTE: Do...
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Monday, August 22, 2016
160822: 8 Deadlifts 365 / 255# – Scale where needed, should be no more than 2 sets 40 Sit Ups 80 DUs 4 Rope Climbs 80 Wall Balls 4 Rope Climbs 80 DUs 40 Sit Ups 8 Deadlifts –then– Optional: Core to...
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Tuesday, August 23, 2016
160823: DB Bench 3×10 Inverted Row (deficit option) 3×20 –then– 4 rounds for time of: 20 pushups 20 Slam Balls 30/20 500 meter row — 630 Skills: Deadlift/SDHP/Medball Clean
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Wednesday, August 24, 2016
**REMEMBER: 630 and 730 pm classes cancelled tonight for MOBILITY NIGHT…come get mobile and improve your CrossFit** 160824: Squat Clean 4×3 (start @60%. ascending. every 2:00min) –then– “See You on...
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Thursday, August 25, 2016
160825: 20 Burpee 30 KB Swings 24/16kg 50 Wall Balls 14/8-10# 100 DUs 1km Row 100 DUs 50 Wall Balls 30 Swings 20 Burpee — 630 Skills: Snatch Balance
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