Tuesday, July 1st

Strength

Back Squat: 5×3@80%
Front Squat: 5×2@ 85%

WOD:

For Reps

2:00 Max DU’s
1:00 Rest
2:00 Max Row Cals
1:00 Rest
2:00 Max Burpees
1:00 Rest
2:00 Max 50m Sprint

Friday, June 29th

Strength

Strict Pull-ups 4×8
Weighted Dips: 4X3

WOD: 15Min EMOM Complex-1 Power Clean, 1 Front Squat, 1 Push Press. 1st 5 mins 65%, 2nd 5mins @70%, 3rd 5mins @75%. If you don’t fail you go up 5% every min up to 21mins or failure.

Thursday, June 26th

Strength

Clean & Jerk 3×2@60%

Clean & Jerk singles 1×75%, 1×80%, 1×85%, 1×90%, 1×95%

WOD: 20 min AMRAP

3 Deadlift 255/185
6 Pistols with 35/24 KB
250 Row

Wednesday, June 25th

Strength

Bench Press: 2×2-3-5@65%, 70%, 75%.

Behind the neck Push Press: 4×3@80% 3RM, 3 second pause OH. *Rest 90sec between sets

WOD: “Nancy”

5 rounds for time of:

400M Run
15 OHS 95/65

Tuesday, June 24th

Strength

Back Squat: 1X5@60%, 1X5@70%, 2X5@75%–rest as needed

Front Squat: 1X5@65%, 1X5@70%, 1X5@75%–rest as needed

WOD: For Time

75 Pull-ups
50 Knee to Elbows
25 Burpee Box Jumps

*You may split up the reps however you chose!

New class schedule

I just wanted to let everyone know of an important change in our schedule starting this week! Our fundamentals class will be starting up tomorrow at 5:30pm. There will still be a regular CrossFit Class going on as well at the same time. Please show proper etiquette and show up ON time and ready for class! Our coaching staff would appreciate all your help in making this a success as we welcome our new members into our family!

Monday, June 23rd

Strength: Hang Snatch (just above knee): 2rm- 1×2@95%, 1×2@90%

Snatch: 5×1@90% 1RM

WOD: For Time

100 Du’s
75 AbMat Sit-ups
50 Push Press 95/65
25 Cal Row

Saturday, June 21st

9am Free Community WOD: “Partner Open 12.4”

Complete as many rounds and reps as possible in 12 minutes of:

150 Wall Balls 20/14
90 Double Unders
30 Pull-ups(RX is mu’s)

*One athlete works while the other rests. If you complete all reps start back on Wall Balls.

10am-12pm Open Gym

Friday, June 20th

Strength: Split Jerk from rack or blocks (drop each rep): 5X2@80% of 2RM

WOD: 20 min AMRAP

200M Run
5 Pull-ups
10 Ring Push-ups
15 Ab-Mat Situps
20 Walking Lunges (1 each leg)

Thursday, June 19th

Strength: Deadlift 60%x5x3

WOD: 3 Rounds for Reps

1 Minute Wall Balls 20/14
30 seconds KBS 70/55
1 Minutes Deadlift 135/95
30 seconds Clean & Jerk 135/95
1 Minute Wall Balls 20/14
30 seconds KBS 70/55
*Rest 1:30 and Repeat