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
Strength
Back Squat – 4×4 @ 85%+
Conditioning
21-15-9
Front Rack Lunges 185/115lb
KB Swings 70/53lb
Burpee Box Jump Overs 24/20″
Midline
3 sets max effort GHD Sit-up Hold or Plank
WOD Notes: Lunge weight should be 55% of 1RM Front Squat (should have to break up round of 21). You may face box anyway you’d like and jump over anyway you want.
Announcement: Schedule changes for this week include…Thursday – 5:30am, 5pm & 6pm classes only. Friday – 5pm class only (no 5:30am), Saturday – Closed
Strength
Thruster – 10 min to work up to a heavy 1RM
Conditioning
For Time
60 Bar Facing Burpees
30 Thrusters 155/105lb
800m Run
WOD Notes: You must complete reps of each movement before moving on. You may not partition reps into rounds. You should have to break thruster up into multiple sets (3-4), so don’t go too light to where you can knock them out in 1-2 sets.
Announcement: Rage tanks are in! Please bring in $23 when you pick them up!
Strength
a) Front Squat – 5×5
—Start @ 80% & work up to a heavy 5RM
b) Romanian DL – 5×5 (heavy)
—Use 65%+ of your 1RM DL
Conditioning
Make-Up Day! You may do a WOD that you missed this week or work on any skills that you want to improve.
Announcement: There will be some schedule changes next week (Thurs, Fri, Sat) due to the Mid Atlantic Regional Competition. Stay tuned for details.
Strength
EMOM For 10 Minutes
ODD = Heavy Prowler Pushes 60ft (500+/300+lb)
EVEN = 6 Strict C2B Pull-ups
Conditioning
For Time
Row 50 Calories
2 Rope Climbs 20ft
Row 40 Calories
2 Rope Climbs 20ft
Row 30 Calories
2 Rope Climbs 20ft
Row 20 Calories
2 Rope Climbs 20ft
Row 10 Calories
2 Rope Climbs 20ft
WOD Notes: Scaling for RC are 15ft or pulling sled with arms 2 laps each round.
Great day for rowing outside!
