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Tuesday WOD

Metcon:

5 Rounds

15 Handstand Push-ups

15 Box Jumps (24/30)

15 Kettlebell Swings (55/70)

*25 minute cut-off*

Announcement

Next Tuesday the 22nd we will NOT have a 10:00am class because we will be helping angel bears of hope at 1030. I encourage anyone that has a little extra time to come and help as well. There is a sign up sheet on the apparel table. All other classes will be as scheduled. 

Monday WOD

Strength:

5 sets of:

Barbell Complex

1 Squat Clean

2 Jerks

4 Front Squats

1 Jerk

*Work up to a heavy weight you can perform this complex 5 times. You may increase weight across the 5 sets*

Metcon:

7 minute ladder

1 Thruster (93/135)

2 OAA Dumbbell Snatch (55/70)

*At least through 14 Dumbbell Snatch to Rx*

Saturday WOD

Metcon:

AMRAP X 20 minutes

8 Deadlifts (183/275)

60 Double-Unders

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

*At least 4 rounds to Rx*

Friday WOD

Strength:

EMOTM X 10 minutes

Odd- max air squats in 40 seconds

Even- 100m Sprint
Metcon:

5-4-3-2-1

Squat Snatch (123/185)

Muscle-up

*8 minute cut-off. Double the numbers for your muscle-up scale if doing anything other than muscle-ups or bar muscle-ups*

Thursday WOD

Metcon:

5 Rounds

12 Hang Cleans (103/155)

15 Toes to Bar

18 Burpee Box Jump Overs (20/24)

*25 minute cut-off*

Wednesday WOD

Strength:

EMOTM X 10 minutes

Odd- 6 Strict Handstand Push-ups

Even- 10 Kettlebell Swings

*Make the HSPU as difficult as you can, if 6 strict isn’t going to get you work you can put yourself below depth*

Metcon:

AMRAP X 3 minutes

6 Front Rack Lunges (93/135)

8 Push-ups

25 Double-Unders

-Rest 1 minute-

AMRAP X 3 minutes
6 Front Rack Lunges (93/135)

8 Push-ups

25 Double-Unders

-Rest 1 minute-

AMRAP X 3 minutes

6 Front Rack Lunges

8 Push-ups

25 Double-Unders

*Only full rounds and 1/3 rounds count towards your score. At least 10 total rounds to Rx*

Tuesday WOD

Metcon:

-Start with 800m Run-

4 Rounds

10 Snatch (83/125)

20 Pistols

25 Pull-ups

-End with 800m Run-

*30 minute cut-off*

Monday WOD

Strength:

5 X 4 

Back Squats

Metcon:

21-15-9

Squat Clean Thrusters (63/95)

Ring Dips

*10 minute cut-off*

Sunday Funday!

First of all if anybody is interested in watching some Olympic weightlifting (Clean and Jerk, Snatch) the world championships are on ESPN 2 right now! (12-1). I will be at the gym by 5 for anyone that wants to come in and do a workout they missed this week, hit a benchmark, or just work on some skills. For those of you that aren’t coming in today, the crossfit invitational, which is teams of 4 from different regions of the world compete in WOD’s to see what region is the fittest, will be on ESPN 2 from 5-7, I will have it on at the gym also. Hope to see ya there!