Warmup
Run 1mile

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

2nd
“Annie”
For time:
50-40-30-20-10
Double Unders
Ab Mat Situps

Warmup
Row 1k

WOD
Week 3 of the 531 strength program
1st
Shoulder Press 5-3-1(or more)
Set 1=75%
Set 2=85%
Set 3=95%

2nd
“Freddy’s Revenge”
5 rounds for time of:
185lb Shoulder to Overhead Anyway, 5 reps
Burpees, 10 reps

We are currently having a new T-shirt design contest.  We have all the entries on the wall in the gym.  Please vote on the one you like the best.  Thank you to all who submitted their ideas.

Rest Day/Makeup Day/Skill Development

Warmup
As needed for Contest

Contest WOD
“Christine”
3 rounds for time of:
Row 500 meters
12 Body Weight Deadlifts
21 Box Jumps, 24″

Warmup
CrossFit Warmup

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

2nd
For time:
21-15-9
Front Squat
Pullups
Double Unders X2 (42-30-18)

Warmup
Run 1mile

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

2nd
3 rounds for max reps of:
1min Sledge Hammer Strikes, max reps
1min Floor Wipers (135lb/95lb), max reps
1min Burpee Box Jumps 20″, max reps
1min Ring Pushups, max reps
1min Calorie Row, max calories
Rest 1min

Warmup
As needed for Team WOD

Team WOD
In teams of 2
For Time:
70 Clean and Jerks, 135lb/95lb
140 Pullups
210 Squats

Only one althlete at a time.  Teams must complete all the reps of each exercise before moving onto the next.

Warmup
50 Burpees

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

2nd
For Time:
21-18-15-12-9-6-3
115lb/75lb Push Press
Box Jump, 20″
Ring Dips
Knees to Elbows

Warmup
CrossFit Warmup

WOD
Week 2 of 531 Strength Program
1st
Deadlift 3-3-3(or more)
Set1= 70%
Set2= 80%
Set3= 90%

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

Congratulations to all that survived the NE Season Opener.  Above is the life boat that capsized and sunk.  As you can imagine the swim was not fun.  Check out the article below.

http://www.milforddailynews.com/news/x1920414318/Fire-crews-rescue-swimmers-firefighters-from-Hopkinton-State-Park-pond

Rest Day/Make up Day/Skill Development

Warmup
Row 1K

WOD
“Barbara”
Five rounds, each for time of:
20 Pull-ups
30 Push-ups
40 Sit-ups
50 Squats

Rest precisely three minutes between each round.

Warmup
3rnds of:
10 Ring Dips
10 Box Jumps
10 Squats
Samson Stretch

WOD
1st
 Bench Press 5-5-5
1st set=65%of 1RM
2nd set= 75%of 1RM
3rd set= 85% of 1RM (5reps or more)

2nd
For time:
135 lb Squat clean, 10 reps
50 GHD Sit-ups
135 lb Squat clean, 8 reps
40 GHD Sit-ups
135 lb Squat clean, 6 reps
30 GHD Sit-ups
135 lb Squat clean, 4 reps
20 GHD Sit-ups
135 lb Squat clean, 2 reps
10 GHD Sit-ups

***Since we only have 3 GHD machines, floor GHD’s will be as Rx’D. 

Warmup
CrossFit Warmup

WOD
1st
Bench Press 5-5-5
1st set=65%of 1RM
2nd set= 75%of 1RM
3rd set= 85% of 1RM (5reps or more)

2nd
For time:
21-15-9
Calorie Row
Ring Dips
Floor Wipers, 135lb/95lb
Pushups

***1 Rep Floor Wipers=back and forth

Pleas arrive on the hour for Team WOD so we can organize Teams!!!

Warmup
As needed for Team WOD

WOD
In Teams of 2
For Time:
Run 400meters
50 Power Snatches, 75lb/55lb
50 Pullups
Run 400meters
40 Power Snatches, 75lb/55/lb
40 Pullups
Run 400meters
30 Power Snatches, 75lb/55lb
30 Pullups
Run 400meters
20 Power Snatches, 75lb/55lb
20 Pullups
Run 400meters
10 Power Snatches
10 Pullups

Both athletes may run at the same time.  Athletes can not start the Power Snatches until their teammate is back from the run.  Only one athlete can work at a time for the Power Snatches and Pullups.  Athletes must complete all reps before moving onto the next exercise.

Warmup
Run 1mile

WOD
1st
Deadlift  5-5-5
1st set=65%of 1RM
2nd set= 75%of 1RM
3rd set= 85% of 1RM (5reps or more)

2nd
3 rounds For Time of:
20 Box Jumps, 20″
20 Knees to Elbows
20 Sumo Deadlift HighPulls, 95lb/65lb
20 Glute Ham Raises
20 Kettlebell Swings, 1.5Pood/1Pood
20 Double Unders
20 Burpees