Sunday 7/31/2016

Announcements:

  • Be prepared not only for the unknown but for the unknowable starting Monday, August 1.
    Beginning Monday, August 1, the WOD’s will no longer be posted the night before. All athletes need to be prepared mentally and physically for the unknown.

Active Recovery/Rest Day! Make up a missed WOD or practice technique/skill and/or goals (10am to 12pm)

Saturday 7/30/2016

Announcements:

  • Be prepared not only for the unknown but for the unknowable starting Monday, August 1.
    Beginning Monday, August 1, the WOD’s will no longer be posted the night before. All athletes need to be prepared mentally and physically for the unknown.

Partner WOD: Shared reps for time

200x Wall balls (one works while partner holds wall-sit position)
200x Sit-ups (one works while partner holds plank position)

Partners may break up movements any way they choose but must rest together.

Friday 7/29/2016

Announcements:

  • Change of schedule – Friday, July 29
    No 7AM & 10AM sessions on Friday, July 29.
  • Be prepared not only for the unknown but for the unknowable starting Monday, August 1.
    Beginning Monday, August 1, the WOD’s will no longer be posted the night before. All athletes need to be prepared mentally and physically for the unknown.

Strength:
Push Jerk – 65% x 3 x 2, 70% x 3 x 2
Snatch High-Pull – 70% (of snatch) x 3 x 2, 75% x 3

WOD: 4 rounds for time

400m run
14x Box jumps (m:24″/f:20″)
4x Power snatch (m:135#/f:95#)

Thursday 7/28/2016

Announcements:

  • Change of schedule – Friday, July 29
    No 7AM & 10AM sessions on Friday, July 29.

Active Recovery/Rest Day!

Make up a missed WOD or practice technique/skill and/or goals (4pm to 6pm).

Wednesday 7/27/2016

Announcements:

  • Change of schedule – Friday, July 29
    No 7AM & 10AM sessions on Friday, July 29.

Strength:
Power Snatch – 65% x 3 x 2, 70% x 3 x 2
Power Clean – 65% x 3 x 2, 70% x 3 x 2

Skill: Double-unders

WOD: AMRAP in 9 minutes

1x Burpee
5x Double-unders
2x Burpees
10x Double-unders
3x Burpees
15x Double-unders
4x Burpees
20x Double-unders
5x Burpees
25x Double-unders
and so on…
Basically, it’s 12345… for the Burpees and x5 of the Burpees are the number of double-unders until 9 minutes expire.

Tuesday 7/26/2016

Announcements:

  • Congrats to Patty & James for making Athlete of the Month for June!!
  • Change of schedule – Friday, July 29
    No 7AM & 10AM sessions on Friday, July 29.
  • Strength:
    Halting Clean Deadlift (upper thigh) – 80% (of clean) x 3, 85% 3 x 2

    Skill:
    Kipping/Butterfly Pull-ups

    WOD: 4 Rounds for time

    200m Run
    10x Pull-ups
    20x Push-ups
    30x Sit-ups
    40x Squats

Monday 7/25/2016

Announcements:

  • Change of schedule – Friday, July 29
    No 7AM & 10AM sessions on Friday, July 29.

Strength:
Back Squat – 80% x 5 x 5
Hang Clean (mid-thigh) – 65% x 3 x 2, 70% x 3 x 3

WOD: As many Bear Complexes in 9 minutes

Bear Complex (m:135#/f:95#)
1- Power Clean
1- Front Squat
1- Push Press
1- Back Squat
1- Push Press from behind neck

Sunday 7/24/2016

Announcements:

  • Change of schedule – Friday, July 29
    No 7AM & 10AM sessions on Friday, July 29.

Active Recovery/Rest Day! Make up a missed WOD or practice technique/skill and/or goals (10am to 12pm)

Saturday 7/23/2016

Announcements:

  • Change of schedule – Friday, July 29
    No 7AM & 10AM sessions on Friday, July 29.

WOD: As many total reps

AMRAP in 5 minutes
10x Toes thru rings
20x Squats

rest 1 minute

AMRAP in 4 minutes
10x OH Box step-ups (m:45#/f:35#)
20x Russian twists

rest 1 minute

Max burpees in 3 minutes

Friday 7/22/2016

Announcements:

  • CrossFit Games start Tuesday, July 19!!

Strength:
Push Jerk behind the neck – 75% 3 x 5
Push Press – 75% 5 x 2, 80% 5 x 2

WOD: For time

10-9-8-7-6-5-4-3-2-1 of

Shoulder to Overhead (m:135#/f:95#)

w/ 20x Double-unders after each round