Friday, August 1st

Skill

Handstand holds/Handstand walk

WOD

15 Minute OHS EMOM, 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.

Wednesday, July 30th

Strength

Bench Press:3rm-1×3@95%, 1×3@90%

Push Press: 3rm-1×3@95%, 1×3@90%

 

WOD

For Time:
100 Double Unders
50 Toes-to-Bar
25 Push-ups

Monday, July 28th

Strength 5 SN Grip Behind-the-Neck Push Press + 3 Overhead Squats: 1×5+3@85%, 1×5+3@80%. Percentage is of Push Press.

WOD

10 rounds

In a 2 minute perform 2 rounds of Cindy and then row as many calories as possible. Rest 1 minute and repeat for 10 rounds. Score is cals rowed.

“Cindy”

5 Pull-ups
10 Push-ups
15 Air Squats

Saturday, July 26th

The Vanquish games are upon us! Saturday starting at 4:30pm we will be having a Battle of the Benchmarks! We will be doing 4 classic girl benchmarks: Annie, Grace, Elizabeth, and Fran! Each athlete can compete in up to two of the events to qualify for a prize. Yes, thats right we will be giving prizes to the top guy and girl in each event plus the Spirit of the week award winner. Just as a reminder there will NOT be any morning classes as we will be getting everything ready. Afterwards we will be watching the games on the big screen and grill out! Bring a side dish and a chair and lets have some fun!

Friday, July 25th

WOD

For Reps

Max reps Shoulder press 135/95
Max reps Deadlift 225/185
Max reps Shoulder press 115/75
Max reps Deadlift 185/135
Max reps Shoulder press 95/65
Max reps Deadlift 135/105
Max reps Shoulder press 65/35
Max reps Deadlift 95/65

*No time component to this WOD. Rest as needed between Max’s. Score is total reps. Tomorrow is Crazy CrossFit Tee day! 80’s day rocked today!

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Thursday, July 24th

Strength

Clean & Jerk-3+1x3x3@65%

WOD
For time

7,6,5,4,3,,3,3 Reps of

Front Squat 185/135(no rack)
*Rest as needed between sets.

Rest 5 Mins then…

3 rounds
30 KBS 53/35
30 Box Jumps 20″

*20 minute time cap and you cannot deduct your rest time from your total! Tomorrow is 80’s day! Pull out those clothes and shoes from the back of the 80’s closet and sport that Mall Chick hair in style tomorrow! We will also have some fun 80’s music for the WOD’s!

Wednesday, July 23rd

Strength

Push Press 3×5@80% of 5rm

Bench Press: 3×5@80% of 5rm

WOD

For time

21-15-9

Power Clean 135/95
Burpee over bar

Tuesday, July 22nd

Strength

Back Squat:Work to a 3rm – 1X3@95% of arm, 1X3@90% of 3rm

WOD: For Reps

3mins Max Ring Dips
3mins Rest
3mins Max Air Squats
3mins Rest
3mins Max Pull-ups

Don’t forget Spirit week is this week! Superhero day! Come dressed as your favorite WOD Superhero ready to beat down the workout!!! Here are some Crazy socks from today! Just as a reminder the most spirited athlete of the week will win a prize on Saturday night at the Vanquish Games!

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