Wednesday
MAX EFFORT Deadlift 5,3,3,1,1+ WOD 3 rounds of 15 Power Clean 155/105 15 Box Jumps 24/20 Post loads and times to comments…..
MAX EFFORT Deadlift 5,3,3,1,1+ WOD 3 rounds of 15 Power Clean 155/105 15 Box Jumps 24/20 Post loads and times to comments…..
MAX EFFORT Shoulder press 5,3,3,1,1+ WOD AMRAP in 15 Minutes of: 15 Dumbbell Squat Snatch 35/25lb (alternate arms at your desire) 30 sit ups Post loads and total reps to comments……
Active Warm Up!! MAX EFFORT Overhead Squat 5,3,3,1,1+ Back Squat 5,3,3,1,1+ WOD Run to Gary Ave. Then 2 rounds of: 21 Pull ups 21 Burpees Then run again to Gary Ave.
OPEN GYM FROM 9:30-Noon!! Come do a WOD, make up a MAX EFFORT or have coffee and do mobility!!
MAX EFFORT Deadlift 3,3,3,3,3+ WOD “Jackie” 1000m row 50 thrusters 45/30lb Barbell 30 pull ups For time…. Post loads and times to comments…
PALEO CHALLENGE!!!! Active Warm Up MAX EFFORT Front Squat 3,3,3,3,3+ Squat Clean 3,3,3,3,3 (find a 3 rep max with good form) NO WOD. If you need to do a “WOD” then re-do the above because you did not push yourself.
******ATTENTION******Do not FORGET!!! We have a 7am YOGA For the CrossFit athlete today!! Active Warm Up MAX EFFORT Tabata Push Up The Tabata interval is 20 seconds of work followed by 10 seconds of rest for 8 intervals. You will be scored on TOTAL amount of push ups completed to standard. The standard is
Active Warm Up! MAX EFFORT Shoulder Press 3,3,3,3,3+ WOD 4 rounds for time of: 15 Hang Power Snatch 75/50lb 15 Toes To bar Post loads and times to comments……
Active Warm up! MAX EFFORT Back Squat 3,3,3,3,3+ (70,80,80,90,90%) Box Jump 2,2,2,2,2 (at 80%) WOD 3 rounds for time: 30 Weighted Box Step ups 24/20″ With a Kettlebell in Rack Position (after a clean) 30 Kettlebell Swings 55/35lb 30 Weighted Walking Lunges 55/35lb Post times and loads to comments…..