Author: jon

“Diane”

21-15-9
Deadlift (225/155)
Handstand push ups

Station 1: 1000m Row Test
Station 2: Max burpees in 4:00
Station 3: 800m Run test

5 rounds for time:

5 Muscle ups
10 Thrusters (95/65)
25 Double unders

“Tabata This”

Tabata Row
Rest 1 minute
Tabata Squat
Rest 1 minute
Tabata Pull-up
Rest 1 minute
Tabata Push-up
Rest 1 minute
Tabata Sit-up

Back Squat
5-5-5

Shoulder Press
5-5-5

Deadlift
5-5-5

4 Rounds for time:

Run 400m
10 Man Makers
15 Toes to Bar

Come in for a date with Barbra. The old saying will be as true as ever Saturday, “If there is rest in a CrossFit workout, it is only there to achieve something special during the next round.”  Come in a see what you can achieve this Saturday.

 

“Barbra”

Complete 5 rounds for time, keep precise track of your time each round and rest exactly 3 minutes between rounds.

20 Pull-ups

30 Push-ups

40 Sit-ups

50 Squats

 

Go get it!

Run 400m
25 Wall Balls
Run 400m
15 Barbell Bent-Over Rows (65/45)
Run 400m
25 Push Press (65/45)
Run 400m
25 Russian Twists (25)

Unfortunately, due to a unique combination of events, all of our coaches will be unavailable Friday afternoon so, regretfully, all afternoon classes this Friday, July 19 will be cancelled. We will work very hard to prevent these interruptions to our schedule in the future.

3 Rounds For Time:

15 Thrusters (115/85)
15 Pull-ups

First:
1-1-1-1-1
Behind the neck jerk from racks.

Then:
12 minute AMRAP:
200m row
8 ring push-up
10 Db. snatch, alternating (50/30)

For Time:

50 Burpee Box Jumps (20″)
40 Overhead Full-Depth Squats (75/55)
30 Toes-to-Bar
20 SDLHP
1 Wall Distance Plate Pinch Carry (45/25)

 

Deadlift 5-5-5-5

Increase load set each round.

Then:
15 minute AMRAP
1 wall distance sprint
10 sit-ups
8 deadlifts (185/135)

Today, we’d like to give a happy birthday shoutout to Coach Mark! We hope he has a great day! – All Pro Staff

“CrossFit for Hope”
3 Rounds for total reps-1 Minute at each station, rest 1 minute after 5 stations

Station 1: Burpees
Station 2: Power Snatch (75/55)
Station 3: Box Jump (24/20)
Station 4: Thruster (75/55)
Station 5: Chest to bar pull ups

5 Rounds – QUALITY FOCUS!

30 Sec. L-hang
30 Sec. Superman Rock Hold

35 Minute Time Cutoff
For Time:

500 Singles
75 KB Swing (45/35)
Row 1000 Meters
60 Wall Balls (20/14) to 10 ft
Run 800 Meters
45 Pull Ups

Complete 2 rounds for time. Choose your starting point.

400 Meter Farmer Carry	800 meter Row
15 Ring Rows	15 Hand Release Push Ups
:30 sec hollow rock hold	15 Ring Rows
15 Hand Release Push Ups	:30 sec hollow rock hold

Today’s classes will take place at Kendrick Lake Park! The run will be on the trail there, and 3 laps will complete your WOD. Please be ON TIME to today’s classes as we do not want anyone getting left behind.
The best place to park is in the lot just off of Jewell on Hoyt Street.  Don’t be shy, come out and set your PR in a 5k today!

5k Run

20 Minute AMRAP:

25 Double Unders/75 Singles
5 Pull Ups
10 Front Squats (95/65)
5 Push Press (95/65)

“Randy”

Complete for Time
75 Power Snatch (75/55)
Then: Partner Sit Up test
2 min max effort sit ups
Rotate/rest 2:00 and re-test

Complete for time:

28 OH Plate Lunges (45/25)
28 Pull Ups
28 Wall Balls (20/14) to 10 ft.
28 Ring Dips
28 DB Snatch (50/30)
28 Burpees

In observation of Independence Day, we are closed Thursday, July 4th. Enjoy your day off and have a great, safe time with friends and family!

Pull up/Muscle up practice
10 minute cutoff

Then complete for time:
9 Muscle up/12 MU progressions
18 Box Jump (30/24)
6 Muscle up/9 MU progressions
15 Box Jump
3 Muscle Up/6 MU progressions
12 Box Jump

Complete for time:
Run 800 Meters

Then 4 rounds of:
10 Split Squats Right leg (55/45)
8 HSPU
10 Split Squats Left leg
12 Pull Ups

Run 800 Meters

Clean and Jerk Practice
Start light and build to WOD weight

Then: Every Minute on the Minute
16 minutes total
Odd Minutes: Max Double Unders
Even Minutes: 3 Cleans + 1 Clean & Jerk (155/115)

“Gallant”
Run 1 mile w/Med ball
60 Burpee Pull ups
Run 800m w/Med ball
30 Burpee Pull ups
Run 400m w/Med ball
15 Burpee Pull ups

AMRAP in 20 minutes:
5 Handstand Push-ups
7 Toes-to-Bar
10 Db. Squat Snatch (30/20)

4 rounds for time:
Run 400m
Row 400m
40 Double Unders

Deadlift
3-3-3-3-3
(NO form compromises)

Then…
“Annie”
50-40-30-20-10
Double Unders
Sit ups

6 rounds for time:
Row 200m
15 HR Push ups
15 Box jumps (24″20″)