Mon, Aug 11

2 Rounds

50 Calorie Row

40 Toes to Bar

30 Deadlifts (225/135)

20 Handstand Push Ups

10 Med Ball Leg Raises (20/14)

5 Minute Rest

Sun, Aug 10

Part 1:

20 Minutes to find 3RM Squat Clean

Part 2:

7 Minute AMRAP

10 Goblet Squats
10 Hand Release Push Ups
10 Barbell Rows (95/65)

Sat, Aug 9

4 Rounds

:45 Second Stations/:15 Seconds Transition

Box Jumps (30/24)

Russian KB Swings (53/35)

Burpees

Row (Calories)

REST

Fri, Aug 8th

Part 1:

5 Rounds

Run 200 M

Rest 1 Minute

Part 2:

12 Minute AMRAP

8 Alternating Reverse Lunges (95/65 – Back Rack)

8 Pull Ups

20 Double Unders

*Bar must begin on ground

Thurs Aug 7th

EMOM – 20 Minutes

Odd Minutes:

6 Power Clean & Jerks (155/105)

Even Minutes:

10 Wall Balls

*Pick a weight that you can Clean & Jerk at least 8 times in one minute

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