September 30, 2018

A.) Back Squat 5x3

(increase 5lbs from your 3x3 weight from last week)

B.) WOD: 7 min AMRAP

15 KB SDLHP (53/35)

10 box jumps (24/20)

5 pull ups

**October Challenge: Do 1 burpee for every day of the month. (i.e 1 burpee on the 1st, 2 burpees on the 2nd, etc) 

***Stay tuned for more details!!**

September 29, 2018

8:30 class- Team Series!!! Come do a fun partner WOD created by CrossFit HQ

10:00am  Partner WOD

BUY IN- 1000 m row (alternate partners every 250m)

2RFT

30 deadlifts (95/65)

30 mountain climbers 

20 front squats (95/65)

20 mountain climbers

10 hang power cleans (95/65)

10 mountain climbers

**both partners can be working at the same time, but they cannot move on to the next movement until each are done with one element. **

CASH OUT(included in time score)- 400m run with partner

September 28, 2018

A. Strength: Power Clean

E2MOM(12 min)- 3 power cleans at 80%

B. WOD

FOR TIME

40 A KBS (53/35)

5 hand release push ups

30 A KBS(53/35)

10 hand release push ups

20 A KBS (53/35)

15 hand release push ups

10 A KBS (53/35)

20 hand release push ups

CASH OUT: 4x15 seconds static hang from the rig

September 27, 2018

A. Strength: Bench Press

3x2 @ 90%

**make sure to warm up with sets at lower reps but at least 75% of 1RM. **

B. WOD: Fran

21-15-9 

thrusters (95/65)

pull ups

September 26, 2018

A. Strength: Front Squats

Build to a heavy set of 3x3 

B. WOD: Every 90sec (9 min)

5 hang power snatches (75/55)

10 OHS ( 75/55)  

September 25, 2018

A. Strength: Push Press

Find a heavy set of 3x3

(warm up with a few sets, find a heavy set of 3, and perform 2 more sets of 3)

B.) WOD(1 min rest between each round)

i. In 4 min:

Row 500m

**remaining time- max effort burpees

ii. In 4 min:

Bike 24/20 cals

4 wall walks

iii. In 4 min: 

Run 400m

15 box jumps (24/20)

September 24, 2018

Strength: Back Squat 

5x3 at 85% 

WOD

2- 5 min AMRAPS

A.) 4-8-16

1 arm reverse lunges with KB

A KB swings

Kneeling single-arm KB press

B.)

10 side v-ups

20 air squats 

10 push ups( 1-close 1-wide)

September 21, 2018

Strength: Snatch Complex

Every 90 Seconds  (9 min)

2 snatch high pulls @ 80% 1 RM

1 Full Snatch at same weight

WOD: AMRAP 10

2 TGU(35/26)

2 alt deficit pushups from plate (stack at least 2)

2 TGU

4 alt deficit push ups

2 TGU

6 alt deficit pushups 

.....continuing on, adding 2 reps only to your pushups each round

REST 2 MIN

5 x 100 m sprint (rest 15 seconds in between)

September 20, 2018

Strength: Bench Press

6x 4 at 75% of 1 RM

WOD: 21-15-9

power cleans (115/85) scale:( 95/65)

burpees over the bar

September 19, 2018

Strength: Sumo Deadlifts 

Build to a heavy set of 5 (no more than 6 sets, increasing each time)

WOD: For Time (time cap: 12 minutes)

30 DU/ 80 SU

30 ab mat sit-ups 

30 pull ups  (scalering rows, jumping pull ups or scale reps)

30 wall balls (20/14) (scale:14/10 or scale reps)

20 DU/ 60 SU

20 ab mat sit-ups

20 pull ups

20 wall balls (20/14)

10 DU/ 30 SU

10 ab mat sit-ups

10 pull ups

10 wall balls (20/14)

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