SWOD:
Front Squat
5-5-5-5-5
add weight each round

WOD:
4 Rounds for time
25 Push Press 95/65
25 Sumo Deadlift High Pull
100 DU

If you are a registered team and need to make up a team series event you can use today to do so just talk to your coach.  Otherwise….

SWOD:

Drilling all movements of DT

WOD:
For time:
400 M Run
2 Rounds of DT 115/75
400 M Run
2 Rounds of DT
400 M Run
2 Rounds of DT
400 M Run
*DT=12 Deadlift, 9 Hang power cleans, 6 push Jerks

Today we will complete the remaining team series WODS.  Bring a partner and prepare for an awesome start to your weekend!

Team Series workout 3
For time:
50 synchronized wall-ball shots
30 cleans, 135 / 95 lb.
50 synchronized wall-ball shots
20 cleans, 185 / 135 lb.
50 synchronized wall-ball shots
10 cleans, 225 / 155 lb.

*TC 12:00 Mins*

Men throw a 20-lb. ball to 10-ft. target
Women throw a 14-lb. ball to 9-ft. target

Team Series event 4

For time:
100-cal. row, switch as needed
100 toes-to-bars, total

Time cap: None
Tiebreak: None

Check out this site for videos and demos

https://games.crossfit.com/workouts/teamseries/2017/3?division=502&workout_type=rx

Team Series workout #2! This one has a 15 min time cap, there are several ways to scale this so don’t be intimidated, come out, grab a buddy, share some hi-fives and have some fun!

Friday from 4:30-6:00 pm coaches will be at the PITT and happy to help in between their workouts  if you need to do any team series wods.

For time:
120 double-unders, EACH, relay
120 chest-to-bar pull-ups, total, sets of 15
120 hang power snatches, total, sets of 15
120 double-unders, each, relay

Men use 95-lb. barbell
Women use 65-lb. barbell

Check out this link for video demos of all of the Team Series events.

https://games.crossfit.com/workouts/teamseries/2017

Today’s WOD will be the 1st workout from the CrossFit Team Series. If you didn’t sign up online you still have time, here. If you don’t want to sign up you can still do the WOD with everyone else. When the WOD is released it will be posted here and on our facebook page.

There should be 3-4 workouts this week.  We will complete 1 Thursday, 1 Friday and the remaining 1 or 2 on Saturday.  Same plan for next week.  This is a community event and effort any help we can get with judging, set up or take down is appreciated by your coaches!

FAQ:

Q- I don’t have a partner can I still workout?
A- YES.  We will find you a partner or modify for a party of 1.

Q- My partner can only be here for a few of the workouts, how do I participate in the other workouts?
A- There will always be someone looking for a partner, come, make a new friend 🙂

Team Series WOD 1:

9-15-21 reps of:
Synchro thrusters
Synchro burpees

M 95 lb.
F 65 lb.
Time cap: None

Someone is 40 today and ASKED to celebrate with this WOD! My kind of celebration! Lips are sealed as to who the birthday boy or girl is. Come join us in celebrating this milestone birthday.

FANTASTIC 40
For Time
400 M Run
40 Wallballs 20/14
40 Hang Power Cleans 95/65
40 Pull-ups
40 Deadlifts 95/65
40 Box Jumps 24/20
40 KBS 53/35
40 Hang Power Snatch 95/65
40 Double Under
40 Burpees
400 M Run

*Time cap 45 mins

SWOD: (WE HAVE NEW BENCHES!!)
Bench Press
3X5
3X3
1-1-1-1

WOD:
For Time
5-4-3-2-1 HSPU
50-40-30-20-10 double unders