Strength:

Back Squat!

4 Sets of Max Reps

55%

WOD: For Time!

2 MU

2 Front Squats

2 Box Jumps

4/4/4

6/6/6

8/8/8

10/10/10

Scale MU with Pull ups x2

RX FS weight (135/95)

RX Box Jump (30/24)

Strength:

4 Max Sets of Unbroken Hang cleans

55%

WOD

9 minute AMRAP

Max Shoulder to Over Head

Every time you Drop the bar…Row 250meters

**Anyone New or Scaled will reduce the weight on S2OH and row a 400!

Strength:

BenchPress

4 sets of Max Reps at 55%

WOD:

30 Med Ball Cleans

30 Burpees

30 Double Unders

20/20/20

10/10/10

**Scaling this WOD will only be done from a coaches eye on REPS!

Strength:

4 sets of Max UnBroken Reps of DeadLift

55%

WOD: A

3 rounds for time

30 Hand release Push Ups

20 Box Jumps (24/20)

10 Snatch (135/95)

WOD:B

4 rounds for time

20 Hand release Push ups

15 Box Jumps

10 Kettle Bell Swing

**New members

Do to attempt the Snatches unless a Coach has given you the Okay!!

CONGRATULATIONS! We are super proud of our team and our individuals performance at Crossfit Regionals this past weekend! Jason, Josh, Matty K, Robbie, Ian, Lindsey, Sherry, Heather ! And to all our CF family for the support, Jess, Taylor, Mark and all the moms and dads who FLEW and rented homes just to come watch us sweat! You are all amazing!

STRENGTH:

Front Squat

21-15-9
55%-65%-75% of 1 Rep Max

WOD:

15 Minute AMRAP

15 Toes to Bar
5 Shoulder to OverHead 135#/95#
5 Front Squat 135#/95#

(If you have to scale any portion of the above WOD, you will do WOD ‘B’ instead.
This is not “scaled” it is simply a different form of the same WOD meant to help you condition yourself in order to eventually be able to perform the above movements properly and safely.)

WOD ‘B’ :

15 Minute AMRAP

25 Situps
5 Shoulder to Overhead at 85#/45#
5 Front Squat 85#/45#

No class Thursday Morning!!

Coach Ted will have a special WoD for everyone!!

Class 5-8pm

Strength:

Bench Press

5-5-5-5-5

WOD:

Run 800 meters

20 HandStand Push up

20 Toes to Bar

20 Hand release Push Ups

800 meter Row

Strength

Snatch:

20 Mins to become a snatch Master!

WOD:

8 Minute AMRAP

24 Double Unders

12 Kettlebell Swings

8 Pull ups

rest 4 minutes

6 Min AMRAP

6 Goblet Squats (with Kb)

20′ hand sat and Walk

Strength:

Front Squat

5-5-5-5-5

WOD:

10-9-8-7-6-5-4-3-2-1

Power Clean (135/95)

Burpees

Strength:

BENCH Press

5-5-5-5-5

WOD:

“Run Cindy Run”

20 Minute AMRAP

Run 300 meters

3 Rds of

5 Chest to Bar Pull ups

10 Hand Release Push Ups

15 Air Squats