150829 Saturday 1000

A. Warmup
400 Meter Run
3 Rounds
7 T2B or scale for the WOD
7 Burpees
7 Box Jumps 24/20

B. SWOD
Power Cleans + Drop Snatches x 3 reps after each set No more than 95/65lbs
You can load two bars, use PVC Pipe, or do them after your Power Cleans

C. WOD
Run 800m
15 Power cleans 155/105lbs
30 Toes to bar
Row 400m
10 Power cleans 155/105lbs
20 Toes to bar
Row 200m
5 Power cleans 155/105lbs
10 Toes to bar

RX Lite
Run 800m
15 Power cleans 95/65lbs
30 Toes to bar
Row 400m
10 Power cleans 95/65lbs
20 Toes to bar
Row 200m
5 Power cleans 95/65lbs
10 Toes to bar
20 Minute Cap

D. WOD Gymnastics
EMOM 8 minutes
8 Burpee box jumps 24/20″
8 Alternating pistols
or
4 Burpee box jumps 24/20″
4 Alternating pistols

waiting4wod

150827 Thursday 0900 & 1800 & 1915

A. Warmup
1 Mile Run (1600Meter Row if you have issues that limit running)
25 KBS Hard Style
Control the swing. If you find yourself losing balance concentrate on not doing so. Your body weighs more than the item you are swinging so use it as counter balance.

B. SWOD
Front Squat
5 @ 60%
5 @ 70%
5 @ 80%

C. WOD
4 RFT
Big Dawg
5 Power Cleans 205/145lbs
15 CTB Pull-ups

RX
4RFT
5 Power Cleans 185/105
15 Pullups

RX Lite
5 Power Cleans 135/75
15 Banded Lat Pulldowns
or
15 Ring Rows <—-This should be hard. If you are finishing this WOD at the same time as others doing RX then you are not building muscle. Fight for that tough spot!

clean

150826 Wednesday 0900 & 1800 & 1915

A. Warm Up
1 Minute banded glute activation
10 Band Pull Aparts
4 Rounds
5 x Muscle Snatch the Bar
5 x Strict Pullups
5 x Drop Snatch with Bar/PVC pipe

B. SWOD
Snatch + Snatch Pull
10 @ 40%
4@ 60%
3@ 70%
2@ 80%

C. WOD
“Flight Simulator”
Complete for time:
5 unbroken double unders
10 unbroken double unders
15 unbroken double unders
20 unbroken double unders
25 unbroken double unders
30 unbroken double unders
35 unbroken double unders
40 unbroken double unders
45 unbroken double unders
50 unbroken double unders
45 unbroken double unders
40 unbroken double unders
35 unbroken double unders
30 unbroken double unders
25 unbroken double unders
20 unbroken double unders
15 unbroken double unders
10 unbroken double unders
5 unbroken double unders
Time Cap 25 Minutes

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150825 Tuesday 0900 & 1800 & 1915

A. Warmup
5 Rounds
2 Wall climbs into 10 second “nose and toes” HS hold
10 Wallballs 20/14lbs

B. SWOD
Split Jerk
5 @ 60%
4 @ 70%
3 @ 80%

C. WOD
AMRAP 6 Minutes

15 Deadlifts
10 Lateral Bar Burpees
10 Walking Lunges with bar on back 155/105lbs

10 Deadlifts
5 Lateral Bar Burpees
Bar Over Head walk across the pit 135/85

10 Deadlifts
5 Lateral Bar Burpees
Bar on back walk across pit 95/65lbs

With Same bar
30 Shoulder to Overhead

Cash out: 3 x 16 GHD Situps
Coaches assist with reps and ROM.

t-rex-hates-wall-balls

150824 Monday 0900 & 1800 & 1915

Athletes,

Your favorite movement is upon us again. The thruster! This time they are a little lighter but your reps are a lot higher mixed with the added bonus of burpees.

Stay in the fight. Don’t give up. Remember…this hasn’t killed you yet! ;)

Jared – FTCF

A. Warmup
50 Floor Press w/bar 45/35
100 Double Unders

B. SWOD
Front Squat
5 @ 60%
5 @ 70%
5 @ 80%

C. WOD
Big Dawg
“Kalsu”
100 Thrusters 135/95lbs* for time
*Every minute on the minute complete 5 Burpees, including at the start of the workout.
30 Minute time cap

“Kalsu” Lite
100 Thrusters 85/55
*Every minute on the minute complete 3 Burpees, including at the start of the workout.
30 Minute time cap

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A. Warmup
Go to track

B. SWOD
400 Meter Time Trial

C. WOD
CROSSFIT OPEN WORKOUT 13.1
WOD:
17 Minute AMRAP
40 Burpees
45/75 pound Snatch, 30 reps
30 Burpees
75/135 pound Snatch, 30 reps
20 Burpees
100/165 pound Snatch, 30 reps
10 burpees
120/210 pound Snatch, as many reps as possible