Wed, Aug 6th

25-15-10
Burpees
Deadlifts (225/135)
Box Jumps (24/20)
*50 Double Unders after each set

5 Minute Rest, Then right in to

25-15-10
Back Squats (135/95)
Deficit Push Ups
Ring Rows
*400 M Run after each set

Tue, Aug 5th

P1

3X NFT
partner tire flips one length of parking lot
then you go I go
2 rounds
10 squats
5 push ups
P2

WOD 

100 Thrusters (75/55)

*Every time the bar touches the ground, run 200 M

CrossFit Light

100 Dumbel Thrusters (35/25)
*Every time the DBs touch the ground, run 200 M

Mon, Aug 4

Part 1:
5 Minute AMRAP
10 KB Sumo Deadlift High Pull 53/35
20 Sit Ups

Part 2:

EMOM – 6 Minutes
4 Snatch Deadlifts
4 Hang Snatch Pulls
*Weight should be HEAVY, heavier than what you do for Part 3

Part 3:

EMOM – 10 Minutes
3 Power Snatches

Sun, Aug 3

P1.

2 Rounds
2 Minutes on/3 Minutes off

20 Double Unders
Max Reps Wall Balls (20/14)

P2

2 Rounds
3 Minutes on/3 Minutes off
20 Toes to Bar
Max Reps Plate Ground-to-Overhead

P3

2 Rounds
2 Minutes on/3 Minutes off
20 burpees
Max Handstand Pushups

Sat, Aug 2

Come donate blood!

American Red Cross is here from 9am – 2pm

 

Today’s Schedule
8am WOD in front room… Partner surprise!
9am WOD is cancelled
10 WOD in front room

Fri, Aug 1

800 M Run
21 Strict Pull Ups
21 Ring Dips
400 M Run
15 Strict Pull Ups
15 Ring Dips
200 M Run
9 Strict Pull Ups
9 Ring Dips

Thu, Jul 31st

P1.

Yoke Walk for max weight in 15 minutes

P2.

“The Bear”

Deadlift
Front Squat
Shoulder to Overhead
Back Squat
Back Rack to Overhead

7 unbroken rounds equals 1 completed set.

We are doing 5 Sets for max weight. Rest as needed between sets but try not to rest more than 4 mintues between sets.

Compare today with July 15th

Wed, Jul 30th

P1.

Coaches Choice for Warmup

P2.

5 sets:
Max rep pullups
5 Box Jumps (30/24)

P3.

Run 1000m
30 Full-situps
10 wall walks
30 KBS 2/1.5pd russian
Run 1000m

Tues, Jul 29th

Warmup:

5 minute amrap:
5 pullups
10 pushups
15 air squats

P1.  
20 minutes to Bench Press 5×5

P2.
Partner workout

6 rounds (I go, you go. style):

  • Row 150 meters
  • 5 Burpee Box jumps

Coaches note: P1 and P2 are interchangeable.

Mon, July 28th

Clean Review Warmup

P1.

15 Minutes to Establish Max Effort Hang Power Clean

P2.

“Helen”

Run 400 meters

21 KB Swings

12 Pull-ups