WOD 6/28/18
Hang Clean 3×2 Then: 15 Min Amrap 3 Hang Squat Clean 155/103 6 Hand Stand Pushups 12 Kettle Bell Swings 70/53 24 Double Unders Post Loads and Times to ZEN and Comments:
WOD 6/27/18
Bench Press : 10 RM 2 x 10 @75% Then… Complete Reps 10-9-8-7-6-5-4-3-2-1 Front Squat, 115/73 Burpee over Bar *2 R0pe Climbs after all Odd reps schemes It’s back!
WOD 6/26/18
EMOM 7 Minutes 1 Snatch 2 Hang Snatch Then… 800m Run 30 Snatch 135/93 400m Run 20 Ring Or Bar Muscle Ups 200m Run 10 Barbell Overhead Lunges per Leg Jess D doing some toes to rings
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
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
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
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
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:
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!
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
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
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!