Tuesday: 170919

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WOD

“Shred It” For Time

80 x Double Unders

80 x Air Squats

800m Run

500m Row

40 x American KB Swings

20 x Burpees

*Comp: 70/53# KB

*Rx: 53/35# KB

*Scaled: 160 x Singles; 400m Run; 35/26# KB (Russian is acceptable)

Monday: 170918

cheat meal hate self

Strength

Every 2:00 for 12:00 Complete A Set of Front Squats

2 x Front Squats

*Build to a heavy double

WOD

“CF Open 15.4” AMRAP 8

Alternating movements…

HSPU x 3-6-9-12-15-18-21

Cleans x 3-3-3-6-6-6-9

*Comp/Rx: 185/125

*Scaled: 95/65 + Push Ups or Decline Push Ups

Wednesday: 170913

Skill

10-15min to Work on Rope Climbs

-We’ll work through using the feet for support

-Foot Control on the rope and clamping

WOD

AMRAP 6

15 x Power Snatch

20 x AbMat Sit Ups

*Comp/Rx: 75/55

*Scaled: 55/35 

**REST 3:00**

AMRAP 6

15 x Thrusters

9 x Toes to Bar

*Comp/Rx: 75/55

*Scaled: 55/35 + Toes to KB

Tuesday: 170912

Rebecca loves her some deadlifts

Strength

EMOM 8: 2 x Clean & Jerks

Min #1: 2 x C&J @60%

Min #2: 2 x C&J @65%

Min #3: 2 x C&J @70%

Min #4: 2 x C&J @75%

Min #5 – #8: 2 x C&J @80%

WOD

“Ham Sammich” FT

10 x Deadlifts +1 x Lateral Bar Over Burpee (LBOB)

9 x Deadlifts + 2 x LBOB

8 x Deadlifts + 3 x LBOB

7 x Deadlifts + 4 x LBOB

6 x Deadlifts + 5 x LBOB

5 x Deadlifts + 6 x LBOB

4 x Deadlifts + 7 x LBOB

3 x Deadlifts + 8 x LBOB

2 x Deadlifts + 9 x LBOB

1 x Deadlift + 10 x LBOB

*Comp: 225/155

*Rx: 185/125

*Scaled: 115/80

Monday: 170911

"All gave some, some gave all." Crazy to think it's been 16 years.

“All gave some, some gave all.”

WOD

“9/11: Never Forget” AMRAP 16

Run 200m w/ Sandbag

9 x Burpees

11 x American KB Swings

7 x C2B Pull Ups

*Comp/Rx: Bag~60/45; KB~70/53

*Scaled: Light weight Bag or Med Ball; KB~35/26; Jumping Pull UPs/ Ring Rows/ Banded Strict Pull Ups

Friday: 170908

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WOD

“The Over/Under” 4RFT

Run 400m

10 x Hang Power Snatch

10 x Overhead Squats

*Comp/Rx: 95/65

*Scaled: 65/45; We will have other options available at the box

Thursday: 170907

Skill

10-min of Handstands & Handstand Walk Practice

WOD

OTM x 20

Min #1: “Max Distance” Handstand Walk

Min #2: “Max” Double Unders

Min #3: Max AbMat Sit Ups

Min #4: Rest

*Scale: Around the Worlds instead of Handstand Walks; Double attempts

Wednesday: 170906

CF Total Pic

WOD

“CrossFit Total”

Each athlete will get 3 attempts to find a heavy single for each lift

Back Squat

-Strict Press

Deadlift

Score = Total Weight (Best Back Squat + Best Press + Best Deadlift)

*Each athlete will have 12min at each lift

*Each athlete will be allowed to do 2-3 warm up sets (all in the 12min window)

*A failed attempt still counts as an attempt

Tuesday: 170905

Labor Day "Helen" WOD!

WOD

AMRAP 5

8/8 x DB Snatch @50/35 (Scale: 25/15)

25 x Double Unders (Scale: 50 x Singles)

*REST 5:00*

AMRAP 5

10 x Wall Balls @20/14 (Scale: 14/10)

10 x Burpees

*REST 5:00*

AMRAP 5

10 x HSPU (Scale: Push Ups {15}; Decline or Pike Push Ups)

10 x Box Jumps @24/20 (Scale: 20″ Step Ups 10/10)

Wednesday: 170830

**We will only be open for 9AM on Labor Day**

WOD

AMRAP 20

20 x KB Swings

20 x Push Press

20 x Box Jump Overs

20 x Burpees

*Comp/Rx: KB-53/35; PP-115/75; BJO-24/20

*Scaled: KB-35/26; PP-75/45; BJO-20″ Steps