Friday

Row
WOD:

A. Row Technique
B. Each distance for time, with 2 min rest between efforts
1000m.
800m.
600m.
400m.
200m.

Thursday

Soner working on dips in the 4:15pm class.

Soner working on dips in the 4:15pm class.

Back to a normal schedule
WOD:
For time:
21 Dips, 21 Hang power clean (95/135#)
15 Dips, 15 Hang power clean
9 Dips, 9 Hang power clean

Wednesday

Emily working on deadlifts in today's WOD.

Emily working on deadlifts in today’s WOD.

WOD:
Alternating OTM EMOM:
Repeat through for 5 rounds/15 min.
Record pullups/assistance, deadlift weight, DU for each round/total reps
Min 1: 5 strict pullups (challenge yourself with these, but NOT to failure)
Min 2: 5 Deadlifts @70-75%, no more than F:225#, M: 315#
Min 3: Max DU in 50 seconds. *Goal is 50 reps.

Tuesday

CrossFit Friends Paul W., and Ken are working together to accomplish 'Running Karen.'

CrossFit friends, Paul W. and Ken, are working together to accomplish ‘Running Karen.’

WOD:
2 person team WOD, running ‘Karen':
600m. Run (both partners run together) *scale run as needed for beginners/less conditioned.
150 Wall balls 14#-9’/20#-10′ (1 person working at a time, slit reps however)
600m. Run

Friday

5:30a, 7a, 10a ONLY TODAY
1:30p-3:30p OPEN GYMwe get stronger

WOD:
A. Back Squat 3×3 @ 75%.
B. Power Clean skill work.
C. EMOM x 10 min. Power Clean
*Work up to a moderate- heavy, with good position, power clean for the day.
Perform 1-2 power cleans EMOTM, adding weight ~EOM.

Thursday

Chris working on 'Annie' in the large 6:15pm class.

Chris working on ‘Annie’ in the large 6:15pm class.

WOD:
A. Double-under skill work
B. ‘Annie’
50-40-30-20-10 reps for time:
Double-unders (2-1 ratio of SU-DU)
Ab- Mat Sit Ups

Wednesday

Thomas working on wall balls in the 5:45pm class.

Thomas repping out wall balls in the today’s partner WOD.

WOD:
2 person teams/4 Rounds per person for time:
15 Cal. Row
15 pullups
15 Wallball (20#10′, 14#9′)
*partner 1 rows 15 cal as fast as possible, then partner 2 completes 15 cal.
partner 1 then completes 15 pullups, followed by p2
p1 completes 15 wb, followed by p2.
rotate through for 4 rounds per person,
8 total rounds between both partners.

Tuesday

Carolina working on handstand pushups from the box in the 4:15pm class.

Carolina working on handstand pushups from the box in the 4:15pm class.

WOD:
‘Diane’.
21-15-9 reps for time:
(12 min. cap) goal is sub 8!
Deadlift (155,225) *scale to ~55-60% of 1 rm.,
Handstand pushup * show all options for HSPU- pushup/box/wall- no more than 2 abmats
*Deadlifts should be unbroken or close to unbroken, no more than 2 sets.
*HSPU should be scaled accordingly to finish in no more than 3-4 broken sets.