Warmup
4 rounds of:
Row 250meters
Rest 30sec

WOD
1st
Squat 3-3-3(or more)
Set1=70%
Set2=80%
Set3=90%

2nd
For time:
21-15-9
Squat Snatch, 95lb/65lb
Pullups

Warmup
3 Rounds of:
10 Pushups
10 Pullups
10 Box Jumps
10 Squats
Samson Stretch

WOD
1st
Bench 3-3-3(or more)
Set1=70%
Set2=80%
Set3=90%

2nd
“JT”
For Time:
21-15-9
Handstand Pushups
Ring Dips
Pushups

TODAY IS KEVIN REANDO’S BIRTHDAY!! HE IS 61 YEARS OLD AND STILL CROSSFITING! HAPPY BIRTHDAY KEVIN!

Warmup
As needed for Team WOD

Team WOD
In Teams of 2:
4 Rounds for a time of:
40 Wall Balls, 20lb
40 Pullups
40 Hang Power Cleans, 95lb/65lb
40 Kettlebell Swings, 1.5/ 1 pood
40 Box Jumps, 20″

Warmup
Jump Rope 5min or 150 Double Unders

WOD
1st
Deadlift 3-3-3(or more)
Set1=70%
Set2=80%
Set3=90%

2nd
“Jerrry”
Run 1mile
Row 2K
Run 1mile

Attention Members!!!
OUR HOURS TODAY WILL BE 10AM-1PM
HAPPY COLUMBUS DAY

Warmup
CrossFit Warmup

WOD
1st
Shoulder Press 3-3-3(or more)
Set1=70%
Set2=80%
Set3=90%

2nd
3 Rounds for time of:
10 Handstand Pushups
10 Thrusters, 135/95lb
20 Floor Wipers
20 Burpees

Rest Day/Make up Day/Skill Development

Warmup
Row 1K

WOD
Complete as many rounds in 20 minutes as you can of:
15 Back extensions (or 45lb/35lb Good Mornings)
15 Knees to elbows
95 pound Overhead squat, 15 reps

Warmup
3 Rounds of:
Run 400meters
Walking Lunge, 20steps

WOD
1st
Squat 5-5-5(or more)
Set1=65%
Set2=75%
Set3=85%

2nd
AMRAP in 15min of:
135lb Squat Clean, 5reps
10 Pullups
10 Burpees

Warmup
CrossFit Warmup

WOD
1st
Bench 5-5-5(or more)
Set1=65%
Set2=75%
Set3=85%

2nd
“Helen”
3 Rounds for time of:
Run 400meters
21 Kettlebell Swings, 1.5pood
12 Pullups

Warmup
As needed for Team WOD

Team WOD
In Teams of 2:
For time:
100 Box jump, 24 inch box
100 Jumping pull-ups
100 Kettlebell swings, 1 pood
Walking Lunge, 100 steps
100 Knees to elbows
100 Push press, 45 pounds
100 Back extensions
100 Wall ball shots, 20 pound ball
100 Burpees
100 Double Unders

Warmup
4 Rounds of:
25 Single Unders
25 Double Unders

WOD
1st
Deadlift 5-5-5(or more)
Set1=65%
Set2=75%
Set3=85%

2nd
Power Clean 3-3-3-3-3

3rd
4 Rounds each for a time of:
Run 400meters
Rest 1min

Warmup
CrossFit Warmup

WOD
1st
Shoulder Press 5-5-5(or more)
Set1=65%
Set2=75%
Set3=85%

2nd
“Jack”
Complete as many rounds as possible in 20 minutes of:
115 pound Push press, 10 reps
10 KB Swings, 1.5 pood
10 Box jumps, 24 inch box

IN HOUSE THROWDOWN DAY!!!

Warmup
As Needed

Throwdown WODs
WOD #1
“Team Grace”
As a team you will complete 90 reps of ground to overhead
Reps can be divided any way you want, just as long as the end amount is 30/30/30
Each team member is required to complete 30 reps
ONE bar per team (collars are required)
You will add or remove weight as necessary from the bar
Weights are:
Rx’d 135 men, 95 women. ADV men 115, 65 women, beginner men 95, 45 women
For safety reasons do not drop the weight from the overhead position directly onto floor,
It will be considered a no rep
Time will be scored in seconds
Time limit 15:00 min

BONUS
If you finish the Team Grace WOD before the 15 min limit, you will then have the remaining time to get each members MAX HEIGHT BOX JUMP.
This will be scored in inches
The total amount will then be subtracted from your GRACE score, giving you your overall team score for WOD 1.

WOD #2
You will have 20 minutes to complete:
3000m row (250M per person cycles)
100 KB swings 1.5/1 pood
100 box jumps 24/20/16
(Adjustable if necessary)
100 burpees
100 wall balls 20/16/10lb

KB SWINGS: Elbows must cover ears in top position

BOX-JUMPS: Full hip extension required, could be while standing on top of box or when jumping off

BURPEES: Down position chest touches floor, up position feet must jump off floor

WALL-BALLS Ball must hit inside the square or above to count as a rep

As a team, one person will row, one will work, and one will rest.
All 100 reps of each exercise must be complete before moving on to next exercise.
The row will be divided into 250m intervals.
Once the person on the rower finishes the 250m the team then switches places (rotates).
Only one person is allowed to work on each exercise at a time.
Once the 3000m row is complete, you can then have 2 people working on the same exercise.

Rest Day/Make up Day/Skill Development

Warmup
CrossFit Warmup

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

2nd
3 Rounds for time of:
45lb/35lb Overhead Walking Lunge, 20steps
50 Wallballs, 20lb/16lb
25 Good Mornings, 45lb/35/lb