White Board 26/08 - 30/08

Ball Slams

Strength:

Hang Snatch 3RM
(2" below knee)

WOD:

for time

• 6 burpees at the top of each minute
• 100 Ball Slams

Push Jerk

Strength:

Push Jerk 5 -5 - 5

WOD:

20 min AMRAP

• 3 deadlifts (185#/115#)
• 5 strict chin-ups
• 10 hand release push-ups
• 200m run

_________________________

post heaviest 5 + rounds & reps

Rowin' & Runnin'

Strength:

Back Squat 3x8 @ 75% of 1RM

WOD:

for time

• 1000m row
• 800m run

_______

post time

Hook Grip

Strength:

Hook Grip Deadlift
5 - 5 - 5

WOD:

5 RFT

• 3 power cleans
• 9 hand release push-ups
• 9 toes-2-bar

__________________

Post heaviest 5 & time

Minute by Minute

Front Squat 3RM (see July 25)

4 rounds

1 min max reps:

• wall balls (20#/14#)

• strict pull up

• calorie row

• 1 min rest

____________

post 3RM & reps

____________

Squats?!

Backsquat

• 1x10 @ 65% of 1RM 
• 1x8 @ 70%  of 1RM
• 1x6 @ 75% of 1RM

Partner WOD:

10min AMRAP:

• 7 Thrusters (95/65#) 
• 1 Sandbag shuttle (15m and back) 

One partner works at a time
1 rep = 7 thrusters + sandbag shuttle.

Post total reps to board.

 

Clean complex

2 Power clean + 1 Squat Clean Perform 6 cycles working up in load each time.
*Is not touch and go

For time:

• 10-1 Box Jump (24/18") 
• 1-10 Burpee 
• 10-1 KB Swing (32/20kg) 

Team Row!

N1 Overhead Squat + 1 Heaving Snatch Balance
*Work to challenging single of complex
**6x1+1 @ 85% of ME complex

Team Row:
Teams of 3 Max Distance row in 20 minutes
*Switch every 250m

Post total distance to board.

OH complex

Strength:
1 Push Press + 1 Split Jerk
*Perform one push press then perform one split jerk
**Work to challenging single then perform 6x1+1(PP+SJ) @90% of previous single

12 min AMRAP:
10 Plyo Push ups (to plate)
10 Supine ring rows
10 Banded Good Mornings (Green/Blue)
*Post Rounds + Reps to board.

Quadzilla

Backsquat
2x8@70% of 1RM
1x Max rep @70% of 1RM

In teams of 3 for 12 min:
1 Plate push
5 Burpees
*Rotate on plate push

**Score 1 round for every plate push + 5 burpees

New Morning Class Times

Just a reminder that our morning class times are now Monday through Friday 7:30am and 8:30am.  This new schedule begins tomorrow, Monday, August 19th.

Thrusters, Chest-to-Bar

Strength:

Snatch Complex

• Snatch deadlift
• Snatch
• Snatch balance

15 min to find heaviest load

WOD:

7 min ladder
 5-6-9-12-15...

• Thrusters (95#/65#)
• Chest-to-bar pull-ups

__________________________

post load & last round completed

__________________________

30-20-10

Strength:

Split Jerk heavy 3
then
3x5 @ 80% of heavy 3

WOD:

30-20-10

• Kettlebell Swings (32Kg/20kg)
• Burpees

________
post time
________

Deadlifts, Over-bar burpees, Weighted Sit-Ups

Strength:

3 x max rep strict pull-ups
(scale up +12kg)

WOD:

5 RFT (rounds for time)

• 5 deadlifts (225#/135#)
• 10 over-bar burpees
• 15 weighted sit-ups (20#/14#)

________________________
post pull-ups and time to board
________________________

Push Press, Lunges, Double Unders

Strength:

Floor Press 5RM
then
3x5 @ 85% of 5RM

WOD:

12 min AMRAP
*5 push press (95#/65#)
*10 barbell lunges
*20 double unders (or 10 fail unders)

Transition

Back Squat 4x10 @ 65%
Rest 2 minutes MAX between sets

4 Rounds
In 2 minutes complete:
Run 200m
10 Box Jumps (24/18")
Max Rep Ball Slam (18/12)
Rest 1:00

Score is total ball slams.

Saturday's rowing sprints of 2,000 meters!  LOTS of PRs!  Well done!

BS 1RM

Back Squat 1RM

12 min AMRAP w/Partner
10 Wall Balls
40m Sprint
Rest while partner works.

7 WBs + 1 Run is 1 round.  Post 1RM and Reps to board.

Complex

Push Press
5 x 1 @ 3RM
(July 27)

EMOTM for 12 min
1 Power Clean
1 Hang Power Clean
1 Push Press

*Work to heaviest load- score is load on the bar at the end of the workout.

Push pull/bw

Max Strict Chin up x 3

For time:
1k Row
Then
10 Rounds
5 Box Jumps (24/20")
5 Dynamic Push Ups (to plates 45/25#)
10 KBS (32/20kg)
Then
Run 500m

*You are not running 500 ten times*

Post total chin ups + time to board.

Heavy pullin

Deadlift
3-3-3-3-3
(May 27th)

Tabata:
Med ball sit ups
Burpees

Lowest round is your score.

Post heaviest 3 and combined score to board.

Squat volume 2.0

Backsquat 8x3 @ 85% of 3RM 

(July 29th)

EMOTM for 10 Minutes:

10 Ball Slams

50m Sprint

Post load to board.

Friends and Family workout!

It's the first Saturday of the month again -- so our free "Friends and Family" workout is today (Saturday) at 10:00 AM to 11:00 AM.

Come on down if you want to check out CrossFit, bring a friend, and if you are regular member, bring along all those folks who've been asking how you've gotten to be so awesome!

Intervals

5 Individually time rounds:
5 Push Press (135/95#)
10 Toes to Bar
15 KB swings (32/20)
500m Run
Rest 1:00

Post fastest and slowest rounds to board.

Snatch work

Snatch Technique

8 Rounds NOT for time:

1 Snatch Deadlift

1 Hang Squat Snatch (Just below knee)

5 Box Jumps

:20 Weighted Plank