Warmup
CrossFit Warmup

WOD
For time:
Run 5K

Warmup
As needed for contest

Contest WOD
“The Seven”
Seven rounds for time of:
7 Handstand push-ups
135 pound Thruster, 7 reps
7 Knees to elbows
245 pound Deadlift, 7 reps
7 Burpees
7 Kettlebell swings, 2 pood
7 Pull-ups

***Attention Members***
Tomorrow (Friday) we will have a Contest WOD…It is posted on the white board in the Gym…

Warmup
CrossFit Warmup

WOD
1st
Bench 5-5-5
Set1=40%
Set2=50%
Set3=60%

2nd
Handstand Pushups (max reps)-(max reps)-(max reps)
Weighted Pullups 5-5-5-5-5
Weighted Dips 5-5-5-5-5

Warmup
As needed for Team WOD

Team WOD
In teams of 2:
Five rounds for time of:
75lb/55lb Power Snatch, 40reps
Burpees, 40reps
45lb/35lb Overhead Walking Lunge, 40steps
400meter Run

Warmup
Run 1mile

WOD
1st
Deadlift 5-5-5
Set1=40%
Set2=50%
Set3=60%

2nd
For Time:
21-15-9
225lb Deadlift
135lb Overhead Squat

 
Warmup

CrossFit Warmup
WOD
1st
Shoulder Press 5-5-5
Set1=40%
Set2=50%
Set3=60%

2nd
“Danny”
AMRAP in 20 of:
30 Box Jumps, 24″
20 PushPress, 115lb/95lb
30 Pullups

Rest Day/Make up Day/Skill Development

Warmup
3rnds of:
10 Burpee Box Jumps
Samson Stretch

WOD
“Nuts”
For Time:
10 Handstand Pushups
250lb Deadlift, 15reps
25 Box Jumps, 30″
50 Pullups
100 Wall Ball Shots, 20lb
200 Double Unders
400m Run with 45lb Plate

Warmup
Row 2K

WOD
1st
Squat 5-3-1(or more)
Set1=75%
Set2=85%
Set3=95%

2nd
Front Squat 5-5-5-5-5
Overhead Squat 5-5-5-5-5

Warmup
CrossFit Warmup

WOD
1st
Bench 5-3-1(or more)
Set1=75%
Set2=85%
Set3=95%

2nd
3 Rounds for time of:
20 Ring Pushups
20 Pullups
20 Box Jumps, 24″
20 Knees to Elbows
20 Burpees

Warmup
As needed for Team WOD

Team WOD
In Teams of 2:

For time:
95lb/65lb Thrusters, 40reps
Rope Climb, 10 ascents
1mile run

95lb/65lb Thrusters, 30reps
Rope Climb, 8 ascents
800 meter Run

95lb/65lb Thrusters, 20reps
Rope Climb, 6 ascents
400 meter Run

Warmup
Run 1mile

WOD
1st
Deadlift 5-3-1
Set1=75%
Set2=85%
Set3=95%

2nd
3 Rounds for time of:
135lb/95lb Power Cleans, 15 Reps
Burpees, 15 Reps

***Attention Members***

Money for the Tough Mudder is due Wednesday!!!

Warmup
CrossFit Warmup

WOD
1st
Shoulder Press 5-3-1(or more)
Set1=75%
Set2=85%
Set3=95%

WOD
“Grace”
For time:
135lb/95lb Clean and Jerk, 30 reps

REST DAY/MAKEUP DAY/SKILL DEVELOPMENT

Warmup
3 rounds of:
Run 400 meters
7 Burpees

WOD
“Barbara”
5 rounds each for a time of:
20 Pullups
30 Pushups
40 Situps
50 Squats

Rest precisely 3 minutes in between each round.