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.
WOD 8-9:30am
25 Burpees
50 Hang power snatch, 75/55lbs
Run 800 meters
75 Lunges
100 Sit-ups
CrossFit Kids 10am
Breakout 10:30am
25 HSPU
50 Toes 2 bar
Run 800 meters
75 Push press
150 Doulbe unders
17 minute cap
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Warm-up: 9 Essential movements with PVC /Wod standards
WOD
Complete as many rounds as possible in 20 minutes of:
18 Box jumps, 24/20″ box
15 Toes to bar
12 Pull-up
Afterbash skill work: 30 Medball cleans
Post rounds and reps to comments.
Warmup: CrossFit 1/Wod standards
WOD
Run 800 meters, then
3 Rounds of:
21 Deadlift, 225/155lbs
50 Double unders
Afterbash skill week: Hang power snatch, 30 rep
Warm-up: Speed/Wod standards
WOD
Front squats: 10.8.6.4.2.2.2.2.2
Afterbash: Double unders, 5 minutes
Warm up: Agility/WOD standards
WOD
10 Muscle-ups (20 out of pools)
100 Push press, 75/55lbs
1000 Meter row
After bash skill work: 30 GHD sit-ups
Post times to comments.
Warm-up: CrossFit 1/WOD standards
WOD
Run 1000 meters (5 laps)
100 Hand release push-ups
10 Power cleans, 185/135lbs.
After bash skill week: 30 overhead squat, does not have to be heavy!
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WOD 9, 9:30, 10, 10:30am
4 Rounds for time of:
Run 400 meters
15 DB thrusters, 35/25lbs
21 Box jumps
30 Sit-ups
12pm O-lift class:
Snatch Balance 1rep x 7sets
Muscle Snatch 1rep x 7sets
Post times to comments.
WOD 8, 8:30, 9, 9:30am
5 Rounds for time of:
21 Slam balls, 30/20lbs
14 Plyo push-ups
200 meter sand bag run, 60/30lbs.
Post time to comments.
CrossFit kids 10am weather permit.
No breakout, Level 1 cert.
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