WOD:Friday(26JUN15) 

WOD:Friday(26JUN15) 

WODtimes:

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

Open gym: 6:30pm-8pm

WOD

Work to a max- 
Push press + Power Jerk + 2 Split Jerks 

Then 

Every 90secs for 4rounds-

1 Jerk complex @ 90% 

Back squat 

2×20@ 55-65% 

Rest 5mins between sets

Teams of 2: 

For time 

6 rounds of 

200m run

Switch 

(6 runs each) 

Extra Credit 

Strict chin ups 

3×8 AHAP 

  

WOD:Thursday(25JUN15) 

WOD:Thursday(25JUN15) 

Open* gym hours-6am-7am

9am-10am

4:30-7:30pm

Yoga- 

6:30pm 

Open gym WOD:

-800m Run

-10 Tire flip In-N-Out

-400m Run

-10 Tire flip In-N-Out

-200m Farmers carry 35/25 plates

-10 Tire flip In-N-Out

-100m Farmers carry 35/25 plates

-800m Run

-30 Wall Balls

* 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.

  

WOD:Wednesday(24JUN15) 

WOD:Wednesday(24JUN15) 

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

WOD:

Pre WOD mobility

Work up to a max

Hang clean + clean

Then 

Every 90secs for 4rounds- 

85-90% of clean complex

Every 90secs for 4 rounds-

3- 5sec paused front squat @75-80% of 1RM

Extra Credit

5min AMRAP

10 kettlebell swings 35/53

20 doubleunders 
  

WOD:Tuesday(23JUN15) 

WOD:Tuesday(23JUN15) 

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

WOD:

EMOM 3mins-

5 rep kipping complex (Bar muscle ups, chest to bar pull ups, pull ups, or kip swings)

With each missed rep you drop to the next level for example. If you get 2 bar muscle ups then fail rep 3 you will finish with 2 chest to bar pull ups. Completing all 5 reps (failed reps count) without dropping. 

*Record total successful reps* 

Work up to a max

Hang snatch + snatch 

Then 

Every 90secs for 4rounds- 

85-90% of snatch complex 

– 

For time: 

5 rounds- 

7 power snatches 75/115

7 box jumps 28/32

Extra Credit-

3×10 single arm kettlebell strict press 

3×10 kettlebell bent over row 

  

WOD:Monday(22JUN15) 

WOD:Monday(22JUN15) 

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

CrossFit Total w/ a twist 

1RM Back Squat

1RM Shoulder Press -then 1 RM Push Press

1RM Deadlift 

*3 attempts at each lift* 

*record number of each- CFT is Back Squat + Shoulder Press + Deadlift* 

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:

50 burpees for time