WOD 6/27/18
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!  

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WOD 6/26/18
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    

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Competition/Skill WOD Week 7
Competition/Skill WOD Week 7

TWOW: 1 Mile Time Trial (as fast as possible) 10 minute rest, then 10x100m Striders (long stride, about 60% speed) 100m walk back recovery Skill WOW: 10 Minute HS Walk Practice (if can walk 50ft unbroken, add obstacles) 3×45 sec hollow body holds against wall, absolutely no arch, chin tucked EMOM 5 Minutes: 1 Strict

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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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Competition/Skill WOD Week 6
Competition/Skill WOD Week 6

TWOW: 5x Split 300s(200m Sprint, 100m jog, 100m sprint) 200m walk recoveries Skill WOW: 10 Minutes HS Walk Practice 3x45sec Perfect Hollow Body postition Handstand Hold against the wall.  Absolutely no arch, chin tucked into chest 30 Strict HSPU, if easy, add deficit 50 Chest to bar pullups as unbroken as possible Tabata L Sit

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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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