Strength
Squat Clean Thruster – 1 EMOM For 10 Minutes
—Start @ 80% & work up to a heavy 1RM
Conditioning
8 Min AMRAP
5 Power Cleans 205/125lb
10 Bar Facing Burpees
Assistance
4×8 RDL @ 65% of 1RM DL
WOD Notes: PC weight is 70% of 1RM. Push the intensity on this short workout!
Announcement: Labor Day (sept 1) – There will only be a 9am & 10am class with open gym from 11-1pm.
Strength
Bench Press – Work up to a 5RM, 3RM, & 1RM
—Should be 2-3 sets for each rep range
Conditioning
6 Rounds For Time
6 Strict HSPU (4/2″ Deficit)
1 Legless Rope Climb 20ft
Run 250m
Midline
3×12 – GHD Sit-ups (3 sec count down / 3 sec count up)
WOD Notes: Scaling for HSPU are no deficit or 6 Shoulder Press @ 67% 1RM (no kipping allowed). Rx’d is (2 45’s for men & 1 45 for women) with ab mat between. Scaling for Legless RC are climbing the rope with your feet to the ceiling/15 ft or pulling the sled with arms only 1 length of the rope.
New row of DB’s!
Strength
Back Squat – Work up to a 5RM, 3RM, & 1RM
—Should take about 2-3 attempts for each rep range
Conditioning
42-30-18
KB Swings 70/53lb
Wall Balls 20/14lb
Row (calories)
WOD Notes: Black line (10ft) is Rx’d for men & women. You may also air dyne (bike) for calories if rowers get backed up.
Strength
Deadlift – 1 every 30 sec for 5 minutes @ 85%
Conditioning
For Time
30 Deadlifts 275/185lb
60 GI Janes
1 Mile Run
WOD Notes: DL weight should be no more than 60% of your 1RM.
Strength
Front Squat – 4×6 @ 80%
Conditioning
Make-Up Day! You may also spend the rest of the class working on skills that you want to improve on.
Kurt mid flight up to a 40″ inch jump!
Strength
Bench Press – 4×6 @ 80%+
Conditioning
1-2-3-4-5-4-3-2-1
Ring Muscle-Ups
Box Jumps 40/30″
—Rest 1 minute
2k Row
*Record times for both workouts
Assistance
3×10 Ring Rows (heels should be at bottom of ring – can also wear a weight vest)
WOD Notes
Scale #1 – Banded Bar MU (1-2-3-4-5-4-3-2-1) / Box Jumps 40/30″ (can scale height of box – same reps)
Scale #2 – C2B Pull-ups (2-4-6-8-10-8-6-4-2) / Box Jumps 40/30″ (can scale height of box – same reps as #1)
Scale #3 – Ring Rows (2-4-6-8-10-8-6-4-2) / Box Jumps (2-4-6-8-10-8-6-4-2)
–Ask coach which scaling option is the best if unsure. Also, keep in mind the first couplet is designed to be completed in a 5-8 minute window. You should try to stay within 30 seconds of best 2k Row time.
Strength
Hang Clean n Jerk – 7×1 @ 80%+
—Work up to a 1RM using full squat
Conditioning
15 Min AMRAP
3 BB Complex 205/125lb
1 Rope Climb 20ft
50 Double Unders
Assistance
4×12 Back Extensions (weighted)
WOD Notes: BB Complex = 1 Pwr clean + 1 Hng Pwr clean + 1 Front Squat + 2 Front Rack Lunges. Weight is 70% of Power clean max. Scaling for RC is a 1 lap sled pull with arms only or 3 up/downs. Scaling for DU are 125 singles. Focus on keeping feet under hips when receiving cleans in rack position.
Strength
Shoulder Press – 4×6 (75-80%)
Conditioning
5 Rounds
8 DB Snatch (alt each arm) 100/70lb
12 T2B (unbroken)
Run 250m (fast)
—Rest 90 sec between rounds
Assistance
4x40ft Handstand Walks or 4×30 sec Handstand Hold (face wall)
WOD Notes: DB weight on the snatch is heavier than what you normally use. T2B should be unbroken to be considered Rx’d for that movement. The 250m Run should be 95%+ effort. Subtract 6 minutes from your total time at the end.
Welcome Kris!
Strength
Back Squat – 4×6 @ 80% across
Conditioning
“Kutty’s Capacity Test” – Courtesy of South Mountain CrossFit
3…2..1…Rage. 5 thrusters 75/55lb
@ 1 minute mark – 45 seconds max burpees
@ 2 minute mark – 10 thrusters
@ 3 minute mark – 45 seconds max burpees
@ 4 minute mark – 15 thrusters
@ 5 minute mark – 45 seconds max burpees
@ 6 minute mark – 20 thrusters
@ 7 minute mark – 45 seconds max burpees
@ 8 minute mark – 25 thrusters
@ 9 minute mark – 45 sec max burpees
* Score = total burpees + total thrusters
WOD Notes: If you fail to complete thrusters in any given round, your test is over (still do the following round of burpees, but don’t count them towards score)
Welcome Andrea!
Conditioning
For Time
800m Run
50 KB Swings 70/53lb
50 Box Jumps 24/20″
50 Burpees
50 Slam Balls 50/35lb
800m Run
