WOD Monday July 23 2108

WOD Monday July 23 2108

CrossFit

A. Warm Up

B. For Time
400 Meter Run (Buy In)
then
10 Rounds of
5 Bar over Burpees
3 Power Cleans 135/95
then
400 Meter Run (Buy Out)

Office Yoga
12pm to 1245pm
 

WOD Saturday July 21 2018

WOD Saturday July 21 2018

Lift
7am to 830am

CrossFit
830am to 930am

A. Warm Up

B. Teams of 2
400 Meter Run
400 Meter Row
30 Pull Ups
30 Thrusters 95/65
400 Meter Run
400 Meter Row
30 Pull Ups
30 Thrusters
400 Meter Run
400 Meter Row
 

WOD Friday July 20 2018

WOD Friday July 20 2018

CrossFit

A. Warm Up

B. Bench Press/DB Row

C. For Time
10 DB Clean and Jerk 35/25
30 Double Unders
15 Clean and Jerk
40 Double Unders
20 Clean and Jerk
50 Double Unders

Office Yoga
12pm to 1245pm

Wednesday July 18 2018

Wednesday July 18 2018

CrossFit

A. Warm Up

B. Deadlift/Muscle Up or Ring Row

C. EMOM x 16 (4 rounds)
1 - Row for Calories 15/12
2 - Ring Rows
3 - KB Swing 15 (53/35)
4 - Rest  (all rest together)

Yoga Stretch
Immediately following 530pm class

WOD Tuesday July 17 2018

WOD Tuesday July 17 2018

CrossFit

A. Warm Up

B. Front/Back Squat
OTM x 12 minutes

C. 10 Minute AMRAP of
6 Bob's
6 Hang Power Cleans 155/105
6 HSPU

 

WOD Monday July 16 2018

WOD Monday July 16 2018

CrossFit

A. Warm Up

B. Push Press
5 sets of 3 very 90 seconds

C. 3 Rounds of
100 Double Unders
30 Box Jump Overs 24/20
30 Wall Balls
(CTTD Workout #1)

Office Yoga
12pm to 1245pm

WOD Saturday July 14 2018

WOD Saturday July 14 2018

Lift
7am to 830am

CrossFit
830am to 930am

A. Warm Up

B. Teams of 2
40 Pull Ups
400 Meter Run
30 Power Snatch 95/65
800 Meter Run
30 Power Snatch
400 Meter Run
40 Pull Ups

WOD Friday July 13 2018

WOD Friday July 13 2018

CrossFit

A. Warm Up

B. " Lucky 13"
3 Rounds of
13 HR Push Ups
13 Sit Ups
13 Box Jumps 20
13 KB Swings 53/35
13 BB Push Press 45/35
13 Reverse Step Lunge (13 rt/lt)
13 Medicine Ball Cleans 20/14
13 Knees to Elbows
13 Pull Ups
13 PVC Dips
13 Air Squats
13 Mountain Climbers (13 rt/lt)
13 Burpee

Office Yoga
12pm to 1245pm

WOD Thursday July 12 2018

WOD Thursday July 12 2018

CrossFit

A. Warm Up

B. Thruster
3 reps every 90 seconds for 7 sets
Build to a heavy set of 3
Taken from the Rack

C. 21 - 15 - 9 of
Back Squats 155/105
KB Swings 53/35

WOD Wednesday July 11 2018

WOD Wednesday July 11 2018

CrossFit

A. Warm Up

B "Glen"
(Rowing "Glen" Teams of 2)
30 Clean and Jerk 135/95
1600 Meter Row
10 Rope Climbs
1600 Meter Row
100 Burpees

Stretch with Amber
Immediatlely following the 530pm class.

WOD Tuesday July 10 2018

WOD Tuesday July 10 2018

CrossFit

A. Warm Up

B. Deadlift/ Ring Dip

C. 10 MInte AMRAP of
200 Meter Run
9 Deadlift
6 Toes to Bar
3 HSPU

D. Sled Push
4 x 40ft x 225/155

WOD Monday July 9 2018

WOD Monday July 9 2018

CrossFit

A. Warm Up

B. Front/Back Squat
OTM for 12 Minutes

C. For Time
30 Wall Balls
20 Pull Ups
20 Wall Balls
15 Pull Ups
10 Wall Balls
10 Pull Ups

Office Yoga
12pm to 1245pm

WOD Saturday July 7 2018

WOD Saturday July 7 2018

Lift
7am to 830am

CrossFit
830am to 930am

A. Warm Up

B. "Adderall"
In a 10 Minute Window
1 Mile Run
In remaining time Max Clean and Jerk 135/95

Rest 3 Minutes

In a 7 Minute Window
800 Meter Run
In remaining time Max Power Snatch 95/65

Rest 3 Minutes

In a 4 Minute Window
400 Meter Run
In remaining time Max Thrusters 75/55

 

WOD Friday July 6 2018

WOD Friday July 6 2018

CrossFit

A. Warm Up

B.  Hang Power Clean
OTM x 7

C. 5 Rounds of
6 Pull Ups
9 KB Swings 53/35
12 Wall Balls 20/14

No Office Yoga Today.

WOD Thursday July 5 2018

WOD Thursday July 5 2018

CrossFit

A. Warm Up

B. Push Press
Every 90 seconds for 7 sets

C. 7 Minute AMRAP of
35 Double Unders
11 Thrusters 75/55
7 Box Jump Overs 24/20
(crossfit linchpin)

D. Sled Push
4 x 40ft x 225/155

WOD Wednesday July 4 2018

WOD Wednesday July 4 2018

No Scheduled Classes on the 4th.

Happy Fourth of July!

Regular Schedule the rest of the week.

WOD Tuesday July 3 2018

WOD Tuesday July 3 2018

CrossFit

A. Warm Up

B.  Part 1
5 Minute AMRAP of
400 Meter Run
12 Deadlifts 185/125
12 Burpee Box Jump 24/20

Rest 5 Minutes

Part 2
5 Minute AMRAP of
400 Meter Run
9 Deadlifts 225/155
9 Burpee Box Jump

Rest 5 Minutes

Part 3
5 Minute AMRAP of
400 Meter Run
6 Deadlifts 275/225
6 Burpee Box Jump

WOD Monday July 2 2018

WOD Monday July 2 2018

CrossFit

A. Warm Up

B. Front/Back Squats

C. 3 Rounds of
10 KB Swings 53/35
10 Power Cleans 95/65
50 Double Unders
200 Meter Run

Office Yoga
12pm to 1245pm

Saturday June 30 2018

Saturday June 30 2018

Lift
7am to 830am

CrossFit
830am to 930am

A. Warm Up
Dodge Ball :)

B. Dirty 30ish
30 Box Jumps
30 Chest to Bar Pull Ups
30 KB Swings (70/53 Russian swing)
30 Front Squats 95/65
30 Power Clean
30 T2B
30 Deadlift
30 Wall Balls
30 Double Unders
30 Burpees