Friday (23June17) 

WOD: 5am, 6am, 9am, noon, 4:30pm, 5:30pm, 6:30pm

CrossFit Total 

1RM Back Squat

1RM Shoulder Press 

1RM Deadlift 

*3 attempts at each lift* 
The Rules

The lifts will be performed in the following order: squat, press, and then deadlift. The best single attempt for each of the three lifts is added together for the CrossFit Total score. The only other rule is that each attempt must be declared prior to starting the lift. Once you are warm and ready to attempt your lift, you must tell the coach. Only one person can attempt a lift at a time. This will allow the coach to validate your lift, and let everyone else watch and cheer you on.

Extra Credit:

For time-

1 mile run 

Thursday (22June17) 

Open* gym hours-6am-7am

9am-10am

Noon-1pm

4:30-7:30pm

* Open gym is a time for you to do the workout of the day, do any WODs you’ve missed or hit up that workout you’ve been dying to try or even hit up skills, active recovery, mobility work.

Open gym skill WOD:

EMOM 7min-

1-4 bar muscle ups 


Open Gym Metcon:

Record total time:

Run/air bike/row 

800/2400/1000m x2

Rest 3mins between runs
Run 400/1200/500m  x2

Rest 2mins between runs

Run 200/600/250m  x3

Rest 1mins between runs

Wednesday (21June17) 

WOD times: 5am, 6am, 9am, noon, 4:30pm, 5:30pm, 6:30pm 

– 

WOD:

10 mins to work up to a 1RM weighted dip+ a max set of strict dips 

 –

Modified: find the smalliest band you can get 1 strict dip with and then the smalliest band (or modification) you can do 10 with 

20mins to work up to a 1RM clean & jerk then clean 

Grace 

For time-

30 clean & jerk 95/135 

Extra Credit4 rounds 

Super set 

10-12 kettlebell strict press

10-12 kettlebell bent over row

Tuesday (20June17) 

WOD times: 5am, 6am, 9am, noon, 4:30pm, 5:30pm, 6:30pm – 

WOD

Every 90secs 

Snatch

3×1 @ 75%

2×1 @ 80%

2×1 @ 85% 

2×1 @ 90%

3×1 @ 95%+ 

For time-

“Annie”

50-40-30-20-10 reps of

Doubleunders 

Sit ups

Extra Credit 

Super set 

3x 10-15 single leg RDLs 

3x 10-15 back extensions 

3x 1min plank hold 

Monday (19June17) 

WOD times: 5am, 6am, 9am, noon, 4:30pm, 5:30pm, 6:30pm – 

WOD:

10 mins to work up to a 1RM weighted pull up + a max set of strict 

Modified: find the smalliest band you can get 1 strict pull up with and then the smalliest band you can do 10 with 

15 mins to work up to a 1RM push Press

Fran

For time-

21-15-9reps 

Thrusters 65/95

Pull ups 

Extra Credit

Mobility/ ROMWOD 

Saturday (17June17)

Open Gym 9am-noonTeam WOD 11:15am 

*if you want to “Lift” and do the team WOD please done before 11:15

– 

Lift

Bench press:

5×60%

3×70% 

2×80%

1×85%

1×90%

3 attempts at a 1RM 

5×3 bent over row

– 

Team WOD

“Team Cindy”

5rounds of each 

1 team does as many rounds of “Cindy” as possible 

5 pull ups

10 push ups 

15 squats 

While 

Other team runs 400m 

Switch.