Monday’s WOD at 6, 7, 9am and again at 4pm, then 5pm specialty class… NO 6PM class tonight!
As many rounds as possible in 20 minutes of:
25 KB swings (24/18kg USA)
20 scott ups
15 burpees
Post number of rounds and remaining reps to chalkboard/journals
Monday 5pm CrossFit Total Specialty
EOM Back squat, floor press, deficit deadlift
Tuesday 9:30am holiday schedule HERO WOD- This is the only class today
“White” Hero WOD
Five rounds for time of:
3 rope climbs, touch ceiling Rx= start seated with feet locked on rope OFF of ground
10 toes to bar
21 walking lunges 45# single DB
400m run
COMPARE TO: July 12, 2016!
Wednesday’s WOD at 7 and 9am, 4 and 6pm
Front Squat
3-3-3-3-3-3-3 for 3RM
Compare to Jan 23 2017- 2 rep, Dec 14 2016- 3 rep, Sept 27 2016- 2 rep, April 28 2016- 7×3
-then-
Remaining time spent working up to 1RM Turkish Get up
March 22 2017- 1RM, Jan 6 2016- 1RM- see PR board for current 1 rep max
Wednesday’s 5pm Double Girl WOD specialty
Annie and Power Elizabeth
Thursday’s WOD at 6, 7, 9am and again at 4 and 6pm
9 Separate Pieces- with rest in between each part
1.) 5 reps- max effort broad jump
2.) 500 m row for time
3.) Max effort unbroken push ups
4.) 0.6 mile bike for time
5.) 5 reps- max effort broad jump
6.) 500m row for time- beat last effort
7.) Max effort unbroken push ups
8.) 0.6 mile bike for time
9.) 5 reps- max effort broad jump
Post cumulative time for both bike efforts, both row efforts, and both push up efforts
Thursday 5pm Open Gym
Friday’s WOD at 7 and 9am, 3 and 5pm
10 rounds for time of:
3 muscle ups OR 5 chest to bar pull ups
10 wall ball shots (UB! always, *penalty for breaking)
200/150m row sprint
Rest exactly 1 minute
Post time (including rests) to chalkboard/journals
Regular 9:30am Saturday WOD July 8th
