September 2018

WOD 5 Rounds for time of: 5 Dumbbell hang squat snatches, left arm 5 Dumbbell hang squat snatches, right arm 5 Dumbbell thrusters, left arm 5 Dumbbell thrusters, right arm 10 burpees Men use 50lb, women use 35lb.

WOD 5 Rounds of: 1 Minute of Calories (row or bike) 2 Minute of power cleans (start at 70% or higher and complete as many reps as possible) Rest as needed Post weight lifted for each round and total calories to Zen.

EMOM 12 minutes: 3 Touch and go power snatches (stay around 75-80%) Work on technique and efficiency. Split Jerks 3×3 @ 80% (of your 1 rep clean and jerk) Overhead squats 3×5 reps at 80% of your snatch. Conditioning: 3 rounds of 10-15 GHD sit ups 3-5 Inverted hangs to lower on rings 5-10 Muscle

  AMRAP 20 minutes 5 chest to bar pull ups 10 one legged squats alternating 15 sit ups Run 200m

WOD With one dumbbell do the following: 3 rounds for time of:20 dumbbell push jerks alternating40 double-unders (80 singles)20 weighted step-ups holding in the front rack40 double-unders (80 singles) Men: 50-lb. dumbbell, 24-in. boxWomen: 35-lb. dumbbell, 20-in. box

EMOM: Repeat the following for 21 minutes First minute: Front Squat 3 @ 80% second minutes: L-sit for 20-30 seconds Third minute: Chin ups 3-7 reps (palms facing you)   Conditioning: 2-4 rounds 8-12 reps of the following- Ring Mountain climbers Supermans or Hip and Back extensions ‘Hollow’ Push ups (bodyweight program)

5 Rounds of the following exercises and their rep schemes 10-8-6-4-2 reps Power Cleans 165/115lb 14-12-10-8-6 reps Ring Dips 18-16-14-12-10 reps Burpees For example…. First round will be 10 power cleans, 14 dips and 18 burpees… followed by the second round of 8 cleans 12 dips and 16 burpees. etc.

CrossFit Total 1 Rep Max Back Squat 1 Rep Max Shoulder press 1 Rep Max Deadlift you will have 50 minutes to complete the three lifts. You will also only have three attempts at each lift to find your max. You of course will warm up to a solid weight then go for the three

We only have one class that will begin at 9:30am and Close at 10:30 WOD Partner Murph! Run 1 mile 100 pull ups 200 push ups 300 Squats Run 1 Mile The entire workout will be done completed between you and your partner. Both of you will run a total of 1 mile at the