Sunday 7.30.17
On the Minute x 8 7 Burpee Box Jumps (24/20) Rest 2:00 On the Minute x 8: 30 Double-Unders Rest 2:00 On the Minute x 8: 7 Burpee Box Jumps (24/20) Rx – DU’s\BJ (24\20) L1 – DU’s or DT\BJ (24\20) L2 – Coaches Choice
Saturday 7.29.17
Can be done Solo or in teams of 2 800m Run, 30 Power Snatches 800m Run, 30 Overhead Squats 800m Run, 30 Thrusters Rx – (95\65) L1\L2 – Coaches Choice OR SOLO ONLY 3 RFT: 1K Row 15 Snatches Rx – (135/95) L1\L2 – Coaches Choice
Saturday 7.29.17 – Community WOD
Community WOD @ 9:00 a.m. “Deck of Cards” Number represents repetitions (Face cards = 10) Suit represents the movement. Hearts = AbMat Sit-Ups Diamonds = Goblet Squats Spades = Kettlebell Swings Clubs = Burpees Jokers = Plank Run Cards are flipped over one at a time. Entire class completes the repetitions before flipping the next
Friday 7.28.17
3 Rounds of “Cindy”, 1 Round of DB “DT” 2 Rounds of “Cindy”, 1 Round of DB “DT” 1 Rounds of “Cindy”, 1 Round of DB “DT” 1 “Cindy” Round – 5 Pull-Ups, 10 Pushups, 15 Air Squats 1 DB “DT” Round – 12 Deadlifts, 9 Hang Power Cleans, 6 Push Jerks Rx – Pullups\DB (55/35)
Thursday 7.27.17
150 Double unders 50 Wall Balls 100 Double unders 35 Wall Balls 50 Double unders 20 Wall Balls Rx – DU’s\WB(20,14) L1 – DU’s or DT’s\WB(20,14) L2 – Coaches Choice
Wednesday 7.26.17
Running Clock Mins 1-8: EMOMx8: 1 Squat Snatches (85%) Rest 4:00 Mins 12-20: EMOMx8: 1 Squat CJ (85%) Rest 4:00 1 Minute Max Cal Assault Bike
Tuesday 7.25.17
“Christine” 3 Rounds: 500 Meter Row 12 Deadlifts 21 Box Jumps Rx – DL(Bodyweight)\BJ(24/20″) L1 – DL(50% Bodyweight)\BJ(24/20″) L2 – Coaches Choice
Monday 7.24.17
“LYNN” 5 rounds of: Max Bench Press, Bodyweight Max unbroken Pull ups* Rest 3 minutes between supersets RX – Bodyweight L1 – 50% Bodyweight L2 – Coaches Choice
Sunday 7.23.17
14 Minute AMRAP: 15 Situps 15 Arch-Ups 20 DB Front Squats 20 DB Push Press 30 Burpees 30 Double-Unders Rx – DB(55\35), DU’s L1 – DB(40\20), DU’s or DT’s L2 – Coaches Choice
Sunday 7.22.17 Weightlifting Class Time
Reminder that Sunday Weightlifting Class will be held at 11:00 a.m. instead of 10:00 a.m. for Sunday 7.22.17 only. CrossFit at 12:00 p.m. will remain the same.