Friday

Friday

Judges and Volunteers meeting TODAY at 6pm for the Rookie Rumble

WOD:
3 person teams: 15 min clock:
1 person working at a time, move as much weight as possible
using: plates, kettlebells, sandbags
traveling 25m down, 25m back, 50 m total.

Thursday

Crystal, who is celebrating 5 years with us this November, is pictured during Elizabeth.

Crystal, who is celebrating 5 years with us this November, is pictured during Elizabeth.

WOD:
A. Skill work for today’s movements.
B. ‘Hang Power Clean Elizabeth’
21-15-9 reps for time:
Hang Power Clean (95,135)
Ring Dips
*goal is sub 8 with a 10 min cap.

Wednesday

"A strength and conditioning regimen devoid of gymnastics practice and skills is deficient" Greg Glassman, owner of CrossFit

“A strength and conditioning regimen devoid of gymnastics practice and skills is deficient” Greg Glassman, owner of CrossFit

WOD:
A. Skill work for today’s movements.
B. OTM x 15 min. (5 rounds)
1: 3 Forward Rolls
2: 5 Deadlifts TOUCH AND GO @ 60-65% of 1rm.
3: 30 sec. max UNBROKEN double-unders

Tuesday

19-27-32-35-43-52 This isn't a top secret security code; these numbers represent the span of ages in today's 4:15pm class.

19-27-32-35-43-52
This isn’t a top secret security code; these numbers represent the span of ages in today’s 4:15pm class.

WOD:
200m. Run, 25 body rows
400m. Run, 20 pullups
600m. Run, 15 chest-bar pullups
800m. Run, 10 bar muscle ups
1000m. Run, 5 ring muscle ups
*scale the run to row if needed and complete the movements of pulling as far as you can go to your ability level: Ex: If I can do chest-bar, but not MU yet, then I will finish out the rounds of 10 and 5 with chest-bars.

Monday

ChangeWOD:
A. Front Squat:
3x 70%, 3x 80%, 3+ x90%.
*% based off 3rm from week 1 test.
B. 9/18-15/30-21/42 reps for time:
Front squats (65,95#)
GHD/ab mat situps