Warm-up: 9 essential movements 3x, muscle snatch instead MB clean.
WOD
Ten rounds for time of:
135 pound Deadlift, 15 reps
15 Hand release push-ups
Afterbash: 50 DU, 50 situps
Post times to comments.
Warm-up: CrossFit 1/WOD movements
WOD Early start with this one.
Kelly”
Five rounds for time of:
Run 400 meters
30 Box jump, 24/20 inch box
30 Wall ball shots, 20/14 pound ball
Modified WOD 3 rounds.
Afterbash: Mobility
Post time to comments.
Warm-up: Burgner
WOD
21.18.15.12.9.6.3
Hang power clean, 95/65 lbs
Toes 2 bar
Post times to comments.
O-lift: 11am
Saturday timeline.
Group class: 8, 8:45 and 9:30am
CrossFit kids (6-11 age group) 10:15am
Breakout: 10:30 warm-up, 11am
Warm-up:
WOD
“Cindy”
Complete as many rounds in 20 minutes as you can of:
5 Pull-ups
10 Push-ups
15 Squats
Post Rounds to comments.
Breakout WOD’s
WOD #1
7 OHS, 105/75lbs.
7 Chest 2 Bar
7 Rounds
WOD #2
21.15.9
32/24kg KB swing
GHD wallball sit-ups, 10/6lbs
Push press, 95/65
Warm-up: 1 round of bench mark metcon/deadlift mechanics
WOD 1
Deadlift 1 rep max
WOD 2
3 Rounds for time of:
Row 500 meters
30 Slamballs, 30/20lbs
21 Box jumps, 20″
Afterbash: Foam roller
Post load and time to comments.
Warm-up: Agility/WOD movements
WOD
“Fran”
Three rounds,
21-15- and 9 reps, for time of:
95/65 pound Thruster
Pull-ups
Afterbash: Shoulder mobility
Post times to comments.
Warm-up: Pose technique/WOD standards
WOD
Complete AMRAP in 24 minutes of:
Run 400 meters
15 SDHP, 95/65lbs
15 Bar facing burpees
Run 400 meters
15 Wallballs, 20/14lbs
15 Hip extension, 15lbs
Afterbash: 5 minutes skill and drill what you suck at.
Post rounds to comments.
Warm-up: CrossFit 1/WOD standards
WOD
12 Minute AMRAP of:
20/15′ Rope ascent, 1 rep (5/3 assisted)
30″/24″ Box jump, 6 reps
75/55lbs Hang power snatch, 12 reps
Afterbash: Mobility, Shoulder/hip flex
Post rounds to comments.
Warm-up: Medball/WOD standards
WOD
Complete AMRAP in 18 minute of:
9 DB squat clean thrusters, 45/30lbs.
12 GHD sit-ups
15 Kettlebell swings, 24/16kg.
Afterbash: Handstands/HSPU
Post rounds to comments.
Warm-up: WOD standards
WOD
“DT”
5 Rounds of:
155/105lbs Deadlift, 12 reps
155/105 Hang power clean, 9 reps
155/105 Push jerk, 6 reps
O-Lift class 11am
Post time comments.
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