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Tuesday WOD

Metcon:

4 Rounds

15 Power Snatch (78/115)

20 Pistols

400m Run
*25 minute cut-off*

Monday WOD

Strength:

5 Sets of:

5 Deadlifts

3 Rope Climbs

*Deadlifts should be heavy but unbroken and rope climbs are to be done immediately following the Deadlifts. Rest in between sets.*

Metcon:

5 Rounds

10 Overhead Squats (93/135)

5 Muscle-Ups

*10 minute cut-off*

Saturday WOD

Regular 9 and noon classes. 10-12 block is reserved for those that want to complete 16.2. 

Metcon:

Start with 100 Double-Unders

30 Back Rack Lunges (93/135)

40 Wallballs (14/20 @ 9/10ft)

50 Deadlifts (93/135)

40 Wallballs (14/20 @ 9/10ft)

30 Back Rack Lunges (93/135)

End w 100 Double-Unders

*After each movement except the first and last set of double-unders, you must complete 40 air squats. 20 minute cut-off*

Friday WOD

Reminder! Today will be regularly scheduled class…Until 530! That’s when the Open 16.2 “Friday Night Lights” party starts! We will be doing the open WOD (sorry to those of you that did Thursday’s WOD ?) and afterwards will have pizza and CrossFit’s new documentary “Fittest on Earth,” playing. If you can’t make it at 530 and you have to get the open workout done today then please let me know somehow so we are sure to have a judge for you. Otherwise you can either get it done on Saturday where I will open the 10-12 block of time for anyone to come in and do it or at Sunday open gym. See ya tonight!
Strength:

5 X 3 

Squat Snatch

*These do not have to be touch and go or unbroken necessarily but should be back to back for the 3 and get rest in between sets*

Metcon:

4 Rounds

6 Strict Handstand Push-ups

12 Burpee Box Jump Overs (20/24)

18 Pull-Ups 

*12 minute cut-off*

Thursday WOD

AMRAP X 20 minutes

8 Front Squats (103/155)

12 OAA Dumbbell Snatch (55/70)

16 Toes 2 Bar

*At least 6 Rounds to Rx*

Wednesday WOD

Strength:

5 X 5 

Push-Press

Metcon:

20-15-10-5

Thrusters (63/95)

Ring Dips

*10 minute cut-off*

Tuesday WOD

Metcon:

2 Rounds

100 Double-Unders

100 Sit-ups

100 Wallballs (14/20 @ 9/10ft)

*28 minute cut-off*

Monday WOD

Strength:

EOMOTM X 12 minutes

5 Clean and Jerks

*This is every other minute on the minute, so you will have the rest of the minute you started your clean and jerks on, plus the next minute to rest. They should be heavy and done in singles, but also done as quickly as possible*

Metcon:

21-15-9

Deadlifts (173/255)

Goblet Squats (55/70)

Push-ups

*10 minute cut-off*

Saturday Open

It will be all Open all day. I will be busy with judging and getting things organized for the 16.1 all day today so there won’t be class necessarily. Whoever is not doing the open is more than welcome to come in and treat it like a Sunday open gym if they want to work on skills or do a benchmark but please stay out of the way of open athletes, we have limited space and a lot of people to get through this workout. For those of you who are doing the open workout today, please bare with me, it won’t always be like this (I hope ?), but we are limited on space that we can use for this workout so I’ll do the best I can to get the most people through the quickest way possible. Thanks everyone see ya in a bit!

Friday WOD

Sooo, we’re going to have a change of plans ha. CrossFit threw me a little curve ball with 16.1. I’ve decided Friday will just be a normal WOD. If there is anyone that is signed up for the open and can not do it on Saturday or Sunday, as long as there is a judge you are more than welcome to complete 16.1 on Friday. For everyone else all day Saturday we will be doing 16.1, all classes will be and from 10-12 will be an open gym format where anyone can come in and do the workout whenever they want in that time frame. Cya tomorrow!

Strength:

4 X 12 

Back Squats

Metcon:

9 Minute Ladder

1 Strict Handstand Push-up

2 Power Cleans (103/155)

*At least through 14 Power Cleans to Rx*