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