Rest Day/Make up Day/Skill Development

COMPETITION TEAM:
Warm-up
3 Rounds
10 GHD
10 KBS

AMRRAP 20 Min
1 Push Jerk 155/115
4 Burpees

each round add 1 jerk

ENDURANCE TEAM: Meet at 8am
8 Mile run

CONTEST WOD
“Santora”
3 rounds for reps of:
135lb Squat Clean, 1min
20’ Shuttle Sprints (forward 20’ and back 20’=1rep), 1min
245lb Deadlift, 1min
Burpees, 1min
155lb Jerks, 1min
Rest 1min

COMPETITION TEAM: Rest Day

WOD
Tabata the following (8 rounds of each):
Back Squat, 95lb
Turf Sprints
Front Squat, 95lbs
Double Unders
Overhead Squats, 95lb

COMPETITION TEAM:
Warm-up as needed

Game Day WOD #2
AMRAP 10 Minutes
10 Jerks (135/95lb)
20 Pullups
30 Double Unders

Send your time to Josh

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

Or

“Isabel”
For time:
135lb Power Snatches, 30reps

ENDURANCE TEAM: Be ready to go at 5:15
Row: 3 x 8 minutes
Rest 2 minutes between intervals

COMP TEAM :

Warm up
3 rounds
Suicide
10 pushups

AMRAP 12 min
Back squat 135/95
Total reps in 12 min

At the end of 12 min start:

50 Situps
30 box jumps 24/20
50 Butt ups
30 box jumps
50 hollow rocks
30 box jumps

Team WOD
In Teams of 2:
4 rounds of:
20 Plate Situps
15 Pullups
10 Dips
5 Burpees

***Each athlete will complete 4 rounds. One athlete will row while the other is working. Athletes must complete whole rounds before switching. Minus 1min of total time for every 1000 meters rowed. If your team rows 3000 meters, they will get 3mins off their time. If your team rows 3999meters they will also get 3mins off their time. No fractions.

WOD
For time:
100 Box Jumps, 20”
“Randy”- 75lb Power Snatches, 75lb
100 Box Jumps, 20”

COMPETITION TEAM: Rest Day

ENDURANCE TEAM: Meet at gym 5:15
Run 3.1 miles
1 Minute on 10 Seconds off for total distance

WOD
For time:
21-15-9
225lb Deadlift
135lb Press

COMPETITION TEAM:
Warmup
100 Double Unders

Deadlift 5-3-1
Shoulder Press 5-3-1

10-9-8-7-6-5-4-3-2-1
KBS 2/1.5 Pood
C2B Pullups

Rest Day/Make up Day/Skill Development

Endurance Team Run: 7am (7ish miles)

Crossfit Kids class: 9am,  4-14 year olds

Sunday Funday WOD: 11am WOD TBA

COMPETITION TEAM: Warmup As Needed
Games Day WOD 1
21-15-9
Thrusters
Power Clean
115/80lbs

EMAIL SCORES TO JOSH

CONTEST WOD
“Nate”
AMRAP in 20min of:
2 Muscleups
4 HSPUs
8 Kettlebell Swings, 2Pood

COMPETITION TEAM: Meeting / WOD at 8am

ENDURANCE TEAM: Sunday’s group run has been moved to 7AM.

CROSSFIT KIDS CLASS:  SUNDAY 9am,  4-14 year olds

SUNDAY FUNDAY WOD: SUNDAY AT 11AM, WOD TBA

WOD
1st
Squat 5-3-1(or more)

2nd
AMRAP in 15min of:
5 Hang Squat Cleans, 95lb
7 Box Jumps, 24″
9 Hack Squats, 95lb

COMPETITION TEAM: Rest Day

ENDURANCE TEAM: Sunday’s group run has been moved to 7AM.

WOD
1st
Bench Press 5-3-1(or more)

2nd
For time:
Wall Ball Pushups, 100reps
***Use 1 Wall Ball. Start in pushup position with your right hand on the Wall Ball and your left hand on the ground. Complete a standard pushup with full ROM. At the top of the rep, switch hand position and complete another pushup with full ROM. That will equal 1 rep. Complete 5 Ring Dips at the top of each min. Workout ends when 100 Wall Ball Pushups is reached.

COMPETITION TEAM:
Warm-up
3 Rounds
250M Row
25 Unbroken DU

10-9-8-7-6-5-4-3-2-1
OHS 135/95lb
K2E
C&J 155/115lb
**3 Pistols each leg between each round**

ENDURANCE TEAM:
Meet at gym and be ready to go at 5:15am
Run: 3 rounds x 10 min.
Rest 2 min between rounds
Weight vest optional
Dress warm and as always be prepared for any last minute changes.

WE WOULD LIKE TO THANK ALL OUR MEMBERS WHO HAVE BEEN SO PATIENT AS WE WORK OUT THE BUGS WITH THE NEW PLACE. TO KEEP EVERYONE UPDATED THE LANDLORD HAS FIXED THE FIRE ALARM (GREAT JOB WITH THE FIRE DRILL TODAY EVERYONE). ALSO WE ARE AWARE OF THE PROBLEMS WITH THE TOILETS AND THEY ARE BEING REPLACED STARTING THIS WEEK. WE PLAN ON TACKLING THE HAND DRYERS AFTER THE TOILETS. WE ARE ALWAYS TRYING TO IMPROVE OUR FACILITY TO PROVIDE A BETTER PLACE TO TRAIN. IF YOU HAVE ANY IDEAS OR CONCERNS PLEASE SPEAK WITH A TRAINER. AGAIN WE ARE THANKFUL FOR OUR UNDERSTANDING MEMBERS AND WE ARE SORRY FOR ANY INCONVENIENCE THESE GROWING PAINS HAVE CAUSED.

TEAM WOD
In Teams of 2:
95lb Push Press, 100reps
Pullups, 100 Reps
45lb Plate Situps, 100reps
Wall Balls, 20lb, 100reps
Burpees, 100reps
Double Unders, 100reps
Wheelbarrow Partner Push, 10 reps, around cone and back

***Only one athlete may work at a time. Athletes must complete all reps of each exercise before moving onto the next.

COMPETITION TEAM: Reminder there is a meeting / WOD Sat @ 8am
Warmup as needed
Complete Team WOD at following weights
Push Press 135/95lb
Wall Ball 30/20

WOD
1st
Deadlift 5-3-1(or more)

2nd
3 Rounds for time of:
20 Hang Power Cleans, 95lb
15 Kettle Bell Swings, 1.5 Pood
10 Knees to Elbows
5 Turf Sprints, (down and back=1rep)

COMPETITION TEAM: Meeting / WOD on Saturday at 8am (Hopefully Josh will make it on time)
3 Rounds
5 Burpees
10 Box Jumps
5 C2B Pullups

4 Rounds
20 KB Snatches (10 Each arm)
30 Sec L-Sit
10 Floor Wipers 135/95lb
Row 500M

ENDURANCE TEAM: Meet at gym at 5:15 am
Row 10 x 30 Calories. Rest 1 min between intervals

WOD
1st
Press 5-3-1(or more)

2nd
Push Press 5-5-5
Push Jerk 3-3-3

COMPETITION TEAM: Rest Day

Rest Day/Make up Day/Skill Development

COMPETITION TEAM:
3 Rounds
Suicides
15 GHD

4 Rounds
10 WallBall burpees into a medball clean into a wall ball (30/20lb)
Down and Back on the monkey bars
Prowler Push down and back 260/170lbs (Prowler =80lbs)

ENDURANCE TEAM:
Meet at gym 8am
6 Mile Run