July 2018

Snatch 4×2 @ 80-85% of 1 rep max (start at 80% and each set of 2 work your way up to 85%) EMOM-14 minutes Even: Front squat 3 reps at 83% Odd: Strict Pull ups ~or~ Weighted pull ups 5-7 reps Conditioning: 2-4 rounds 5 inverted hangs on rings 7 muscle snatches (light to moderate […]

WOD 5 rounds for time of: Run 400m 20 Weighted walking lunges 55/35lb 20 Burpees Post times to the Zen.      

  AMRAP CHALLENGE (optional): Tabata Burpees – as many reps as possible in 8 rounds of 20 sec of work/10 sec rest. (FYI – A cross fitter named Mitch Wagner completed 84 burpees) WOD “Helen” – a classic CrossFit workout.3 rounds for time:Run 400 m21 KB Swings (55/35)12 Pull-ups

What is your expectation when you get new boxes and more bumpers? WOD: 12 min. EMOM4 min. Even: 3 Deadlifts (135/95)            Odd:   5 Box Jumps (24/20)4 min.  Even: 3 Deadlifts (185/135)             Odd:  7 Box Jumps 4 min. Even:  3 Deadlifts (225/155)       

Chipper… for time:Run 200m20 Wall ball situps (20/14)25 Goblet style squats with wall ball30 Walking lunges with wall ball overhead40 Wallballs30 Walking lunges with wall ball overhead25 Goblet style Squats with wall ball20 Wall ball situpsRun 200m  

EMOM 15 minutesEven: 3 Push Press (115/75)           7 KB Swings (55/35)Odd:  3 Hang Power Cleans (115/75)           7 Thrusters (115/75) Conditioning: 3 Rounds10 V-ups/GHD Situps10 Supermans/GHD back extensions

As a follow up to the clinic on the “snatch”, Kyle M is coming to coach the 8:30 and 9:30 am and possibly the 4:30/5:30 pm classes – Monday. Let’s warm up for the snatch with a short workout called “The Baseline”… For time: Row 500m/Run 400m 40 Air Squats 30 Sit ups 20 Push

WOD AMRAP in 20 minutes 7 Power Cleans 135/95lb Run 200m 7 Chest to bar pull ups Post rounds to the Zen.

WOD 5 rounds of: 5 Snatches (squat) 30 Wall Balls Post times of each round and TOTAL sum of weight lifted to the whiteboard and Zen.

A little Running chipper…. Do all of the following for time, Run 400m 30 Walking lunges Run 400m 30 box jumps 24/20 Run 400m 30 toes to bar Run 400m 30 calories on the bike Run 400m 30 burpees You may do the exercises in any order you like, but you have to run 400m