WOD 6/25/18
WOD 6/25/18

10 rep max Back Squat then 2 sets of 10 75-80% 30-20-10 Sumo Deadlift Highpull 70/53 KB Toes to bar Lateral Hurdle jumps 24/20

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WOD 6/24/18
WOD 6/24/18

9am Olympic Lifting (W/ Tj and Dennis) 1) Snatch Grip Sotts Press: 3 x 10 (easy) 2) High Hang Snatch + hang Snatch: 4 x 1 (65-75%) 3) Snatch Balance: 3 Rep Max *Class Objective: Development of the bottom position and comfort in getting under the bar. Emphasis should be put on flexibility drills and

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WOD 6/23/18
WOD 6/23/18

Girls Just Wanna Have Fun Choose Two: Karen 150 Wall Balls for Time Amanda 9-7-5 Ring Muscle Up Snatch (full squat) 135/93 Annie 50-40-30-20-10 Double Unders Sit Ups Elizabeth 21-15-9 Clean (Squat) 135/93 Ring Dip

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WOD 6/22/18
WOD 6/22/18

WWPF 0:00 – 13:00 Establish a 1RM Snatch   15:00 – 23:00 8 Min AMRAP Max Distance Prowler, 45/25 *Switch every 100m   25:00 – 33:00 8 Min AMRAP Ladder (3-6-9-12-15…. Synchronized OH Squats, 95/63 Planking Burpees       Come support Evan’s Road to the CrossFit Games at our Team Training Fundraiser Sat June

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WOD 6/21/18
WOD 6/21/18

Back Squat 3-3-3   Then:   AMRAP 14 Min   12 Med Ball Cleans (20/14) 10 Ring Push Ups 8 Box Jumps   Post Loads and Times to Zen and Comments:  

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WOD 6/20/18
WOD 6/20/18

“Jumping Into 16.4” Complete 1 Round For Time: 55 DU 55 deadlifts, 225/153 55 DU 55 wall-ball shots 55 DU 55-calorie row 55 DU 55 handstand push-ups   Cash out Max L-Sit Hold in 3 Minutes (Scale with tuck)         Bench Press Starting up again next week!          

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WOD 6/19/18
WOD 6/19/18

EMOM 7 Minutes (75-80%) 3  Cleans (do not have to be unbroken) 1 Jerk Then….. AMRAP 17 Minutes 5 Power Cleans 185/123 5 Bar Muscle Ups 400m Run   Emmy and Benny discussing how to get out of the workout      

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WOD 6/18/18
WOD 6/18/18

Test: 1 RM Front Squat Then…. AMRAP 10 Minutes Single Arm KB Clean and Jerk + OH Lunge, alt 53/35 EMOM 8 Burpees (including 1st minute. Scale number of burpees if needed) Jess and Maria Hanging out during WWPF

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Enduro WOD 6/17/18
Enduro WOD 6/17/18

9am Oly 10am Enduro For Time Run 12ooM 50 Push-ups 50 DU   Run 800m 30 Push-ups 30 DU   Run 400m 10 Push-ups 10 DU   *Row 1000m *Bike 50/40 Cal     Join Special Guest Coach Foose for this weeks Olympic Lifting at 9am!

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WOD 6/16/18

SWOLE Saturday With a Running Clock in 24 minutes Tabata Russian Swings 70/53 Tabata Goblet Squats (same KB) Tabata Bent over Barbell Row 135/93 Tabata Floor Press (same barbell wt) Tabata Wind Shield Wipers 1 minute Rest between each Tabata

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WOD 6/15/18
WOD 6/15/18

WWPF   100 DU (50/50 relay)   50 HSPU (partner holds HS)   40 T2B (Partner Hangs)   30 S2OH, 155/103 (Partner Holds Front Rack)   800m Run  (400m/400m Relay)   30 S2OH (Partner holds front Rack)   40 T2B (Partner hangs)   50 HSPU (Partner Holds HS)   100 DU (50/50 relay)    

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WOD 6/14/18
WOD 6/14/18

Back Squat 2-2-2   3 Rounds of:   10 Chest To Bar Pullups 15 Power Cleans 135/93 25 Wall Balls   Post Loads and Times to ZEN and Comments:    

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