vince

Mobility

6 minutes on individual mobility

*Work on at least 3 stretches or 30 burpee penalty

 

WOD

“Crain”

2 rds:

34 push ups

50 m sprint

34 Deadlifts (135/95)

50 m sprint

34 box jumps (24/20)

50 m sprint

34 Clean and Jerks (95/65)

50 m sprint

34 burpees

50 m sprint

34 wall balls (20/14)

50 m sprint

34 Pull ups

50 m sprint

 

ring

Gymnastics will be canceled today

-Regular WOD at 9:30 am-

Strength

5 min EMOM

2 strict press + 5 push press (from the ground)

@ 75% of 1RM strict press

 

WOD

5 Rds:

2 Wall Climbs

10 ring dips

20 alternating pistols

300 m row

 

heather

Strength

10 min clock:

Establish 1RM Squat Snatch

 

WOD

21-15-9

Power Snatch (115/80)

OH Squat

 

ANNOUNCEMENTS:

Gymnastics will be canceled tomorrow (Tuesday 7/28) @ 9:30 am. We’ll be running the regular WOD at that time. Thank you!

 

CF BBQ Pic

Open Gym

10 am – 1 pm

Come work on skills, strength, mobility, or make-up a WOD that you missed during the week. We hope to see you there!

 

barbell

Today’s Schedule:

Open Gym 8-9 am

Team WOD 9 am

Saturday Night Lights 6 pm

Team WOD @ 9 am

Teams of 2:

400 m run

80 push ups

400 m run

80 KBS (1.5/1)

400 m run

80 pull ups

400 m run

80 wall balls (20/14)

400 m run

80 box jumps (24/20)

*Run together, alternate other movements every 10 reps

 

Saturday Night Lights @ 6 pm

“Marco”

3 rounds for time of:
21 pull-ups
15 HSPU
9 thrusters (135/95)

 

-Tomorrow, Sunday July 26th-

Open Gym from 10 am to 1 pm

Come workout, watch the CrossFit Games LIVE & BBQ

CF BBQ Pic

 

ross

M.T.D. is canceled for the Month of July

Regular WOD @ 9:30 am

Strength

Every 30 seconds for 5 minutes:

1  Power Snatch + 1 Hang Power Snatch

@ 60-65% of 1RM

 

WOD

3 Rounds:

100 m row

200 m run

1 attempt max D/U’s

100 m row

200 m run

1 attempt max D/U’s

100 m row

200 m run

1 attempt max D/U’s

rest 2 minutes

*Score is total D/Us Completed

 

-This Sunday-

Open Gym from 10 am to 1 pm

Come workout, watch the CrossFit Games LIVE & BBQ

CF BBQ Pic

 

clean

Strength

9-7-5-3-1

Front Squat

*Increase weight each set. Goal is to go as heavy as you can.

 

WOD

“The Chief”

Max Rounds in 3 minutes of :

3 Power Cleans (135/95)

6 push ups

9 squats

Rest 1 minute.

*Repeat for a total of 5 cycles

 

-This Sunday-

Open Gym from 10 am to 1 pm

Come workout, watch the CrossFit Games LIVE & BBQ

CF BBQ Pic

 

eric

Skillwork

Rope Climb / Legless / L-Sit Climb Practice

 

WOD

400 m run

-then-

3 rds:

10 SDHP(95/65)

10 HSPU

-then-

400 m run

-then-

3 rds:

10 Thrusters (95/65)

10 Pull Ups

-then-

400 m run

 

-This Sunday-

Open Gym from 10 am to 1 pm

Come workout, watch the CrossFit Games LIVE & BBQ

CF BBQ Pic