Monday’s WOD

News & Events

Please check out the class schedule. We have made class time changes and also added new programs. BootCamp & Olympic Weightlifting.

WODS

BootCamp#130930

Buy In:

400 M Med Ball Run, 20/15 lbs

“Cindy”/20 Minute AMRAP:
5 Pull-ups
10 Push-ups
15 Squats

Cash Out:

400 M Medball Run, 20/15 lbs

 

CrossFit #130812

Warm-up:

500 M Row

Skill:

Burgner

 

Chipper For Time:

50 Double Unders

50 Burpees

50 Wall Balls, 20/15 lbs

50 Back Extensions

50 Push Press, 45/33 lbs

50 Knees To Elbows

50 Walking Lunges

50 Kettlebell Swings, 35/26

50 Jumping Pull-ups

50 Box Jumps, 24/20 in

 

Advance #130415:

BBG

1) 5X2 Snatch @ 75-85% – rest 90 sec.

Notes: Begin at 75% and increase to 85% throughout sets if technique is perfect. DO NOT go past 85% and do not add to 75% if technique is not perfect. These do not need to be touch and go, you may reset.

2a) 5X3 Snatch First Pulls – heaviest possible, rest 60 sec. DEMO VIDEO
2b) 5X2 Tempo HBBS @ 75% – rest 60 sec.

*Notes: Quick descent, 5 counts (seconds) in the rock bottom, bounce and quick back up.

Conditioning

12 minute AMRAP of:

7 Hang Power Cleans 175/115#
14 Burpees
21 Lateral Box Jumps 20″ (touch top)

Midline

1a) 3X5 (5l/5r) TGUs @ 24/16kg – rest 45 sec.
1b) 3×20 UB T2B – rest 45 sec.