Strength: Clean and Jerk 1 Rep Max WOD 5 Rds for time: 5 HSPU 10 Cleans (135/95#) 15 Burpess 20 KB Swings (53/35#) 25 Wall Balls (20/12#)
Let us start this week off the right way….With some CROSSFIT!! 7 Rds for time: 7 Overhead Squats (95/75#) 7 Burpee Box Jumps (20)
Brittany’s B-day WOD 2 Rds for time: 22 Wall Balls (20/12#)/T2B 13 Wall Balls/T2B 25 Wall Balls/T2B
“Bo and Kristie” WOD For time: 50 DU’s/2x singles 5 Burpee Box Jumps 40 DU’s/2x singles 10 Burpee Box Jumps 30 DU’s/2x singles 15 Burpee Box Jumps 20 DU’s/2x singles 20 Burpee Box Jumps 10 DU’s/2x singles 25 Burpee Box Jumps
Warm-up: Mid-line/Ab work WOD Six (6) 1 minute AMRAPs of: 2 Rope climbs 15ft *Remainder of the minute the athlete should do max reps of deadlifts (275/185#) *Rest 1 minute between rounds
Deck of Cards: BEASTMODE STYLE!! Hearts= Hang Snatch (75/55#) Spades= KB Swings (53/35#) Diamonds= Overhead Squats (75/55#) Clubs= HSPU Face cards are 10 reps. Jokers are 400m run!! Congrats to Ryan and Caleb on getting muscle ups today!! BOOYAH!!
Deck of Cards Hearts= Squats Spades= Pushups Diamonds= Abmats Clubs= Burpees *Athletes work their way through the deck. Do the number of reps on the card for each suit. Not for time, but what is in store for tomorrow will be FUNNN!!
15 Minute AMRAP: 12 Abmats 10 Pullups 8 Push Press (115/85#) *This Saturday there will be an Olympic Lifting Session for anyone interested in getting better at their cleans and snatches.
Strength WOD Front Squat 5×3 *Athletes should warmup to the weight they will use for all 5 sets. Met-con WOD 12 Min AMRAP 2 box jumps, 2 pistols 4 box jumps, 4 pistols Run 200m 6 box jumps, 6 pistols 8 box jumps, 8 pistols Run 200m *Athletes will continue working up the ladder […]
“Amanda” For time: 9-7-5 reps of: Muscle Ups Squat Snatch (135/95#) *If athletes cannot do muscle ups, they should replace with 3x’s the reps of pull-ups and dips.