Monday’s WOD at 6, 7, 9am and again at 4 and 6pm
6 rounds for time of:
200m run
15 abmat sit ups
10 KB swings AHAP (Russian 32/24kg)
5 push press (60/45kg- no rack)
Post time and loads to chalkboard/journals
Monday 5pm Olympic weightlifting specialty class
Overhead squat, snatch balance, full snatch
Tuesday’s WOD at 6, 7, 9am and again at 4 and 6pm
“Lynne”
5 rounds for max repetitions of:
Body weight bench press
Pull ups/weighted pull ups
Post all rounds and total reps of bench and total reps of pull ups- with weights for each- to journals and chalkboard.
Compare to: March 25 2009, June 4 2010, August 1 2011, Dec 2 2011, July 24 2014, Dec 17 2014
Bench Press in Lynne-Style: Nov 15 2016
Tuesday 5pm Open Training Hour
Wednesday’s WOD at 7 and 9am, 4 and 6pm
MORE Gymnastics Practice Station Work
Three rounds of quality movement for 2 minutes at each station:
1-Handstands/handstand push ups (wall walks as well as parallette or box HSPU and holds are good)
2-Rope Climbs
3-Muscle Ups or Dips and pull ups
4-GHD sit up and banded good mornings
5-Parallette shoot throughs and L sits
WOD Notes
Wednesday 5pm CrossFit Classic WODs Finale’
Filthy Fifty
Compare to May 31 2017, July 4 2016, Dec 21 2015
Thursday’s WOD at 6, 7, 9am and again at 4 and 6pm
DB Strength complex
Five rounds NOT for time of:
5 DB deadlifts (one side of DB must touch ground) AHAP… RX is 70/50#
5 DB hang power cleans
5 DB front squats
5 DB push press
Post load for each round to chalkboard/journals
Mike: 4@50, 1@60 (PR from 3@45,2@50)
Compare to:
Oct 25 2016, July 18 2016, March 21 2016, August 12 2015, April 22 2015, June 24 2014, Feb 3 2014, Oct 2 2013, Feb 6 2013, Sept 26 2012, June 12 2012, June 8 2011.
-then-
*Max Reps Finisher
Post each effort to chalkboard/journals/PR board?!
Thursday’s 5pm Open Training Hour
Friday’s WOD at 7 and 9am, and again at 3 and 5pm
27-21-15-9 reps for time of:
Light thrusters (35/25kg)
Row (cals)
Post time and load to chalkboard/journals
Saturday July 1at 9:30am WOD at the Hut
