Jul
22
9:00 am09:00

Saturday July 22, 2017

Partner Wod:
300 thrusters (95/65)
300 burpees
**one partner runs a 200 while the other chips away at the movements...then switch.

Jul
21
5:00 am05:00

Friday July 21, 2017

Strength: Deadlift **deload week, DO NOT go heavier than prescribed
5@40%
5@50%
5@60%

Wod: "Death by hang power clean"
minute 1...1 hang power clean (115/75)
minute 2...2 hang power cleans...
minute 3... 3 hang power cleans...
..........
..............

Jul
17
5:00 am05:00

Monday July 17, 2017

Strength: Front Squat **Deload week, DO NOT go heavier than prescribed.
5@40%
5@50%
5@60%

Wod: 3 rounds
21 ohs 95/65
15 chest to bar pull-ups
30 double unders
**scaling options available at class.  Should be able to do 10-15 ohs UNBROKEN fresh.

Jul
15
9:00 am09:00

Saturday July 15, 2017

Partner AMRAP
- 30 Wall balls (20/14)
- 30 SDLHP (75/55)
- 30 box jumps (24/20)
- 30 push press (75/55)
- 30 cal row
- 30 push-ups
- 10 back squats (bodyweight) **from the rack (your welcome)

Jul
13
5:00 am05:00

Thursday July 13, 2017

Strength: Deadlift
Warm Up sets:
5@40%
5@50%
3@60%
Working sets: based off 90% of 1 rm
5@75%
3@85%
1+@95%

Wod: 8 AMRAP
- 5 front squats (185/125)
- 10 ring push-ups
**should be able to do a few rounds of the front squats UNBROKEN

Jul
12
5:00 am05:00

Wednesday July 12, 2107

Warm Up: As a group

Wod: 15 min CAP
- 1 rope climb
- 12 v-ups
- 48 du's
- 25 ft handstand walk
- 1 rope climb
- 12 ghd's
- 48 du's
- 25 ft handstand walk
- 1 rope climb
- 24 situps
- 48 du's
- 25 ft handstand walk
**25 shoulder touches (same side) for a handstand walking scale.
**6 knees to elbows = 1 rope climb

Jul
11
5:00 am05:00

Tuesday July 11, 2017

***Show up early for warm up

Strength: Front Squat
Warm Up sets:
5 @ 40%
5 @ 50%
3 @ 60%
Working sets: **based of 90% of 1 rm
5@75%
3@85%
1+@95%

Wod: 15 AMRAP
- 5 Bar MU
- 10 Burpee box jump overs (24/20)
- 400 m run
**scaling for MU will be 5 Chest to bar pull-ups

Jul
10
5:00 am05:00

Monday July 10, 2017

Strength: 10 min EMOM
- 3 position clean **work to a heavy complex using good technique

Wod: 12 min CAP
5 Rounds
- 9 DL (135/95)
- 7 Hang squat cleans (135/95)
- 5 power snatch (135/95)

Jul
8
9:00 am09:00

Saturday July 8, 2017

Partner wod:
Buy in: 400 m run
- 100 pull-ups
- thruster 135/95
- 100 push-ups
- 10 squat snatches 135/95)
- 100 sit-ups
- 10 squat cleans (135/95)
- 100 air squats
- 10 front squats (135/95)
cash out: 400 m run

Jul
7
5:00 am05:00

Friday July 7, 2017

Strength: Deadlift
5@40%
5@50%
3@60%
working sets:
3@70%
3@80%
3+90%

Wod:
10 AMRAP
- 5 wall walks
- 10 bent over rows (95/65)
- 10 box jumps (24/20)
- 200 m run

Jul
3
5:00 am05:00

Monday July 3, 2017

Strength: Front Squat
Warm Up sets:
5@40%
5@50%
3@60%
working sets: **based off 90% of 1 rm
3@70%
3@80%
3+@90%

Wod:  8 AMRAP
- 10 dl (135/95)
- 10 push press (135/95)
- 30 abmat sit-ups

Jun
30
5:00 am05:00

Friday June 30, 2017

Strength: Deadlift
Warm Up Sets:
5 @ 40%
5 @ 50%
3 @ 60%
working sets:
5 @ 65%
5 @ 75%
5+ @ 85%  **all based off 90% of 1 RM

Wod:
10 Box jumps (30/24)
20 pull-ups
30 pistols (alternating)
50 russian kbs (53/35)
30 pistols
20 pull-ups
10 box jumps (30/24)
 

 

Jun
29
5:00 am05:00

Thursday June 29, 2017

Strength: Squat Clean
*work to a heavy double

Wod:
5 rounds
- 25 double unders
- 15 squat cleans 95/65
- 10 push-ups
- 25 double unders
1 min rest

Jun
27
5:00 am05:00

Tuesday June 27, 2017

Strength:  Push Press
4x2

Wod:
buy in: 800m run
then ...
4 rounds:
8 ring muscle ups
10 kb snatches (53/35) **do not have to alternate

**If you do not have ring muscle ups it is
Scaling Options
- 3 strict pull-ups + 6 strict dips if using no bands
- 3 strict pull-ups + 16 dips if using bands or box dips

Jun
26
5:00 am05:00

Monday June 26, 2017

Strength: Front Squat
Warm Up Sets:
5 @ 40%
5@ 50%
3@60%
Working sets **based off 90% of 1RM
5 @ 65%
5@ 75%
5+@85%

Wod: *From Comp Training
4 min AMRAP
- 18 OHS (135/95) + 18 BF Burpees (125/85)
- max cal row
rest 4 min
4 min AMRAP
- 15 ohs (185/135) +15 bf burpees (155/105)
 max cal row
rest 4 min
4 min AMRAP
- 12 OHS (225/155) + 12 Bf burpees(185/135)
- max cal row

**This weight is extremely heavy.  Please scale accordingly.  Scaling options are in parenthesis.  You can also scale from there.  First set you should be able to do a set of 10-15 fresh.
 

Jun
24
9:00 am09:00

Saturday June 24, 2017

Wod: Partner wod
25 min AMRAP
- 30 du's
- 25 wall balls (20/14)
- 20 kbs (53/35)
- 15 burpees
- 10 pull-ups
**each partner rotates movements.  Partner A will perform du's, Partner B: Wall balls...Partner A: KBS... keep rotating for the whole workout.  Keep track of rounds as a team.

Jun
22
5:00 am05:00

Thursday June 22, 2017

Strength: 10 min EMOM
- squat clean **work to a heavy complex

Wod:
60 CTB pull-ups
then...
10 MIN AMRAP
- 6 hang power snatches (115/75)
- 8 push-ups
- 200 m run

Jun
21
5:00 am05:00

Wednesday June 21, 2017

Wod:  3 rounds:
- 30 ghd's
- 20 box jump overs (24/20)
- 10 atlas stone over the shoulder
- 500 m row
**20 min cap

then RomWod as a class

Jun
20
5:00 am05:00

Tuesday June 20, 2017

Strength:  Squat Snatch
4x2 **These do not have to be touch and go

Wod: 4 rds
- 400 m run
- 15 HSPU'S
- 2 rope climbs
**Goal is to be under 17 minutes
 

Jun
19
5:00 am05:00

Monday June 19, 2017

Strength: OHS
- Find a 1 RM

Wod: CrossFit Open 13.4

7 min to complete:
3 c&j's (135/95)
3 ttb
6 c&j's
6 ttb
9 c&j's
9 ttb
12 c&j's
12 ttb
15 c&j's
15 ttb
18 c&j's
18 ttb
**if you complete the round of 18, go on to 21, then 24, etc.