Sunday 8-11-19
Open gym 2-3
Saturday 8-10-19
In teams of two, Fight gone bad style:
-walking lunges
-push ups
-med ball cleans 20/14
-pullups
-wallball shots 20/14
-rest
Friday 8-9-19
Warmup
2 min bike
3 rounds
10 hang cleans 45/35
10 push presses 45/35
10 SDLHP 45/35
2 min rest
Wod
10 min AMRAP
5 power cleans 205/135
10 toes-to-bar
Thursday 8-8-19
Warmup
400m run
3 rounds
10 jumping jacks
10 jumping lunges
10 burpees
2 min rest
Wod
Over-head squats
3-3-3-3-3
Wednesday 8-7-19
Warmup
50 doubleunders
3 rounds
10 power cleans 45/35
10 power snatches 45/35
10 over head squats 45/35
2 min rest
Wod
15 min AMRAP
21 abmat situps
14 alternating Dumbbell snatches 50/35
Tuesday 8-6-19
500m row
3 rounds
10 situps
10 DB alternating snatches 35/25
10 DB alternating push jerks 35/25
2 min rest
Wod
“CrossFit total”
1 rep max:
Back squat
Press
Deadlift
*only 3 attempts are allowed, warmup, then go heavy.
** If you are a newer athlete, use 3-3-1-1-1 for …
Monday 8-5-19
400m run
3 rounds
10 back squats 45/35
10 presses 45/35
10 deadlifts 45/35
2 min rest
Wod
“Fran”
21-15-9
Thrusters 95/65
Pullups
Sunday 8-4-19
Open gym 2-3pm
Saturday 8-3-19
10-11 am
Wod dice, good luck!
Friday 8-2=19
Warmup
400m run
“Burgenor warmup”
Wod
30min EMOM
1 snatch