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WOD Monday May 23 2016

WOD Monday May 23 2016

Murph Saturday May 28th. Have you signed up? 2 Heat times available if necessary. We don’t have a lot of room so be sure to secure your spot. Regular lifting schedule that morning.  Yoga at 9am on Sunday. We are closed Monday, Memorial Day

 

CrossFit

A. Warm Up

B.  Back Squats x 10 x 3 sets

C. 5 Rounds of
200 Meter Run
30 Double Unders
5 Power Cleans 185/155

CrossFit Strength
To be posted on white board.

Olympic Lift
415pm to 630pm

WOD Friday May 21 2016

WOD Friday May 21 2016

Lift

7am to 830am

 

CrossFit

A. Warm Up

B. Teams of 2 (one working one resting)

3 Rounds of
15 HSPU
20 Pull Ups
25 Deadlifts 185/125
30 Box Jumps 24/20

WOD Thursday May 19 2016

WOD Thursday May 19 2016

A. Warm Up

B. For Time
50 Double Unders
30 Weighted Box Step Ups 35/25
50 Jumping Pull Ups
30 KB Swings 53/35
50 Weighted Walking Lunges (25rtlt)
30 DB Push Press
50 Sit Ups
30 HR Push Ups
50 Double Unders

CrossFit Strength
To be posted on white board.

Olympic Lift
415pm to 630pm

WOD Wednesday May 18 2016

WOD Wednesday May 18 2016

A. Warm Up

B. Power Clean
3repsx65%/70/70/75/75%
Deadlift
5×60/70%
3×80%
1×90%

C. 10 Minute AMRAP
5 HSPU
10 Pull Ups
15 Deadlifts 135/95
10 Hang Power Clean
5 Front Squat

CrossFit Strength
To be posted on white board.

Olympic Lift
415pm to 630pm

Yoga Stretch
630pm to 730pm

WOD Tuesday May 17 2016

WOD Tuesday May 17 2016

A. Warm Up

B. Push Press

5 x 60/65/70/75/80 2 minutes rest.

C. For Time
100 Double Unders
50 Wall Balls
25 Toes to Bar
200 Meter Run
25 Toes to Bar
50 Wall Balls
100 Double Unders

Olympic Lift
415pm to 630pm

WOD Saturday May 16 2016

WOD Saturday May 16 2016

A. Warm Up

B. Back Squat 3 sets of 10 x 70% with 230 rest.

C. 5 Rounds of
5 Ground to Overhead 115/75
10 Box Jump Overs
15 KB Swings 53/35

CrossFit Strength
To be posted on white board.

Olympic Lift
415pm to 630pm

WOD Thursday May 12 2016

WOD Thursday May 12 2016

A. Warm Up

B. Back Squats 5 sets of 5 reps at 75% with 2 minutes rest between sets.

C. For Time
30 DB Box Step Ups (20/18) 35/25

30 DB Snatch (15 rt/lt)

15 DB Hang Squat Clean

30ft DB Single Arm Overhead Carry (30ft rt/lt)

15 DB Hang Squat Clean

30 DB Snatch (15 rt/lt)

30 DB Walking Lunge (15 rt/lt)

CrossFit Strength
To be posted on white board.

Olympic Lift
415pm to 630pm

WOD Wednesday May 11 2016

WOD Wednesday May 11 2016

A. Warm Up

B. Deadlift

3 x 50/60/70/80%

C. 3 rounds of each
1- 10 Hang Power Clean 115/75
10 Hand Release Push Up
2 – 10 Push Press 115/75
30 Double Unders
3- 10 Deadlift 115/75
10 HSPU

CrossFit Strength
To be posted on white board.

Olympic Lift
To be posted on white board

WOD Monday May 9 2016

A. Warm Up

B. Back Squat
10 Reps every 2.30 minutes for 3 sets

C. 3 Rounds of
400 Meter Run
20 KB Swings 53/35
60 Double Uners

CrossFit Strength
To be posted on white board.

Olympic Lift
415pm to 630pm

WOD Thursday May 5 2016

CrossFit

A. Warm Up

B. Back Squats 70% x 5 reps every 2 minutes for 10 minutes (5 sets)

C.
Buy In 15 Bobs then,
4 rounds of
5 Front Squats 135/95
10 Pull Ups
15 HR Push Ups
20 Box Jumps 24/20
then
Buy out 15 Bobs

WOD Wednesday May 4 2016

CrossFit

A. Warm Up

B. Deadlift
5 x 55%, 65%, 75%

C. 5 Rounds of
200 Meter Run
10 Clean and Jerk 115/75

CrossFit Strength
To be posted on white board.

Olympic Lift
415pm to 630pm

Yoga Stretch

630pm to 730pm

WOD Monday May 2 2016

CrossFit

A. Warm Up

B. Back Squat  x 10 every 3 minutes at 60% for 3 sets

C. For Time
30 Box Jumps 24/20
30 KB Swings 53/35
30 HR Push Ups
30 Pull Ups
30 Weighted walking lunges
30 Box Jumps

CrossFit Strength
To be posted on white board.

Olympoic Lift
415pm to 630pm

WOD Tuesday May 3 2016

CrossFit

A. Warm Up

B. Push Press 4 sets of 5 reps every 2 minutes @ 70%

C.
50 Double Unders
10 HSPU
20 20 T2B
30 Wall Balls 20/14
10 HSPU
100 Double Unders
10 HSPU
30 Wall Balls
20 T2B
10 HSPU
50 Double Unders

Olympic Lift
415pm to 630pm

WOD Saturday April 30 2016

Lift

7am to 830am

CrossFit

830am to 930am

A. Warm Up

B. For Time
10 BOBs (bar over burpees)
20 Toes to Bar
10 Ground to Overhead 135/95
20 Pull Ups
20 Front Squats
20 Pull Ups
10 Ground to Overhead
20 Toes to Bar
10 BOBs

WOD Friday April 29 2016

CrossFit

Bring a Friend Friday Day.

A. Warm Up

B. Teams of 2 one working one resting.
20 Minute AMRAP of
200 Meter Run (run together)
20 KB Swings 53/35
20 KB Goblet Squats
20 Box Jump Overs 24/20
2 Rope Climbs

WOD Thursday April 28 2016

A. Warm Up

B. OTM x 12
10 Calorie Row
10 Push Press 115/75
10 Back Squat 115/75

CrossFit Strength
To be postd on white board.

Olympic Lift
415pm to 630pm

WOD Wednesday April 27 2016

CrossFit

A. Warm Up

B. Bench Press

5 sets of 8 reps every 2 minutes

C. 10 minute amrap of
9 Pull Ups
12 Hand Release Push Ups
15 Box Jumps 24/20

CrossFit Strength
To be posted on white board.

Olympic Lift
415pm to 630pm

Yoga Stretch
630pm to 730pm