Conditioning
For Time
30 DB Snatch 80/45lb
50 Burpee Box Jumps 24/20″
30 Slam Balls 50/35lb
50 Wall Balls 20/14lb
30 C2B Pull-Ups
Run 800m
Reminder: Sign-up sheets for Seth’s party (tomorrow) are on my desk!
Announcement: Good luck to Teresa, Jenny K, Nina, & Mary today in their partner competition!
Strength
EMOM For 12 Minutes
ODD = 3 Front Squat @ 85%+
EVEN = 3 Bench Press @ 85%+
Conditioning
1) Prowler Push – 8 Laps for Time (length of Rage) 400/300lb
—Rest 5 minutes
2) 250m Sled Drag 45/25lb
—Rest 5 minutes
3) 250m Farmers Carry 70/53lb
—Rest 5 minutes
4) 20 Tire Flips For Time
WOD Notes: Score each mini workout separately on the whiteboard. Pick a weight for the prowler where you can finish under 3 minutes.
Strength
Squat Clean
3 EMOM For 3 Min @ 205/125lb (65%)
—Rest 1 minute
3 EMOM For 3 Min @ 225/145lb (71%)
—Rest 1 minute
3 EMOM For 3 Min @ 245/165lb (77%)
—Rest 1 minute
1 EMOM For 3 Min @ 275/185lb (87%)
Conditioning
5 Rounds (each round is 95-100% effort)
15 KB Swings 70/53lb
12 T2B
Row 300m
—Rest 90 sec between rounds
Assistance
3×10 Glute Ham Raises
WOD Notes: Transition fast between movements, since each round is supposed to be quick! All movements should be unbroken if possible.
2 Times Games Qualifier!
Strength
Split Jerk – 12 min to build to a heavy 1RM
—You may use a rack if necessary
Conditioning
5 Rounds For Time
1 Rope Climb 20′
40 Double Unders
6 BB Complex (1 Push Press + 2 Lunges) 155/105lb
Extra Work
DB Seated Press – 3×8 (heavy)
WOD Notes: Scaling for RC are 15′. You may also pull the sled with arms only for 1 lap each round (heavy). Scaling for DU are 100 singles or 20 DU. Each BB Complex is 1 Push Press + 2 Lunges. You will do 6 reps of that each round. Do your best to do the complex unbroken each round.
Strength
Back Squat – Work up to a heavy 1RM, then do 3×3 @85%
Conditioning
3 Rounds For Time
10 Hang Power Cleans 205/125lb
25 Burpees
400m Row
WOD Notes: HPC weight is 78% of 1RM (you should have to break these up into about 1-2 sets). You may also run 400m or bike a half mile each round instead of rowing.
***9am & 10am classes only. Open gym 11-2pm
Conditioning
“Murph”
For Time
Run 1 Mile
100 Pull-ups
200 Push-Ups
300 Air Squats
Run 1 Mile
***use 25/15lb vest to spice it up!
Strength
Front Squat – 4×4 @ 85+%
Conditioning
Make-Up Day! Come in and do a workout that you missed this week or work on skills you want to improve!
Announcement: Watch the Mid Atlantic Regionals Live on www.games.crossfit.com the next 3 days!
Strength
Hang Snatch – 1 Hi Hang (hips) + 1 Hang (above knee)
—8×2. 4 sets @ 75%, 4 sets @ 80%. Hold on to bar for both reps
Conditioning
7 Min AMRAP Ladder
2 DB Snatches 70/45lb
2 C2B Pull-ups
4 DB Snatches
4 C2B Pull-ups
6 DB Snatches
6 C2B Pull-ups
8 DB Snatches
8 C2B Pull-ups
***Keep climbing ladder until 7 min is up! Score is total # of reps.
Extra Pull-up Work
20 Strict C2B or Chin over Bar in the least amount of sets possible
WOD Notes: You may scale to chin over bar for the pull-ups.
Reminder: Thursday – 5:30am, 5pm, 6pm, 7pm classes. Friday – 5:30am & 5pm classes only. Saturday – Closed
Strength
Deadlift – 2 EMOM For 8 Minutes @ 80%+
Conditioning
For Time
5 Deadlifts 315/205lb
50 Burpees
5 Deadlifts 315/205lb
100 Wall Balls 20/14lb
5 Deadlifts 315/205lb
200 Double Unders
5 Deadlifts 315/205lb
1000m Row
WOD Notes: DL weight should be 67% of 1RM. Rx’d is black line for men & women for WB. Scaling for DU is 400 singles.
Announcement: Schedule changes for this week include…Thursday – 5:30am, 5pm & 6pm classes only. Friday – 5:30am & 5pm classes only, Saturday – Closed
Strength
Push Press – 6×2
—Start @ 85% & work up to a heavy double
Conditioning
6 Rounds For Time
5 Power Clean 225/135lb
5 HSPU (Strict) 6/3″ Deficit
Run 250m
WOD Notes: PC weight is 77% of 1RM. No kipping is allowed on the HSPU. You may use an uprise (abmat) to scale them or do 5 push presses @ 75% of 1RM.
Announcement: Schedule changes for this week include…Thursday – 5:30am, 5pm & 6pm classes only. Friday – 5:30am & 5pm classes only, Saturday – Closed
