Sunday 9-4-16
Open gym
2-3
Saturday 9-3-16
“CrossFit golf”
30 deadlifts (3) 185/135
30 HSPU (5)
30 pullups (3)
50 push-ups (3)
50 front squats (5) 155/115
60 double unders (4)
50 wallball (4) 20/14
30 hang power clean (5) 115/75
50 KB swings (4) 53/35
Here’s how it will work. In teams of two, you’ll move …
Morning classes canceled
I’m canceling the 5:15 and the 6:00 am classes for Friday. Assuming that the storm moves through on time, we will try for 9:00 am.
Friday 9-2-16
Warmup
500 m row
3 rounds
10 SDLHP35/25
10 KB swings 35/25
10 goblin squats 35/25
WOD
Bench press
1-1-1-1-1-1-1
***Please keep an eye out for changes in schedule for tomorrow. I’m planning on running regular times, but if the weather gets bad, I may cancel the morning classes.
Thursday 9-1-16
Warmup
400 m run
3 rounds
10 Dead lift 45/35
10 hang clean
10 front squats
1 push-up
WOD
3 rounds
1000m row
10 front squats 185/135
**September brings a new challenge. This month we will have a push-up challenge. Here are the rules. To get credit for your push-ups, …
Wednesday 8-31-16
Warmup
50 double unders
3 rounds
10 jumping jacks
10 sec squat stretch
10 lunges
WOD
“Helen”
3 rounds
400 m run
21 KB swings 53/35
12 pullups
Tuesday 8-30-16
Warmup
500 m row
Burgenor warmup
WOD
“Snatch”
3-3-2-2-2-1-1-1-1-1
Monday 8-29-16
Warmup
400 m run
3 rounds
10 pullups
10 push-ups
10 squats
WOD
21-15-9
Double unders
Ring dips
Back squats 135/115
Sunday 8-28-16
Open gym, 2:00-3:00
Saturday 8-27-16
Buy-in
1 mile group run
Burgenor warmup
4 minutes max reps, one partner at a time
Power snatch 95/65 or 65/45
Then floater WOD
4 min time cap,
-250 meter row
-60 double unders or 120 single unders
Each partner does one part, then switch