Monday’s WOD at 6, 7, 9am and again at 4 and 6pm
“DT”
Five rounds for time of:
71/52kg Deadlift, 12 reps
71/52kg Hang power clean, 9 reps
71/52kg Push jerk, 6 reps
Post time and load to chalkboard, journals and PR Boards!
Compare to: April 18 2017, June 10 2016, June 29 2015, June 3 2015, July 4 2014, April 8 2014, Jan 8 2014, Oct 18 2013, July 5 2013, May 9 2013, Nov 12 2012, June 4 2012, Nov 8 2011, April 15 2010
And two other versions of DT…Broken DT, 7 rounds on April 22, 2016, Squatting DT on Oct 22 2015, 10 round DT Aug 28 (with half the number of reps each round)
“DT”
Five rounds for time of:
71/52kg Deadlift, 12 reps
71/52kg Hang power clean, 9 reps
71/52kg Push jerk, 6 reps
Post time and load to chalkboard, journals and PR Boards!
Compare to: April 18 2017, June 10 2016, June 29 2015, June 3 2015, July 4 2014, April 8 2014, Jan 8 2014, Oct 18 2013, July 5 2013, May 9 2013, Nov 12 2012, June 4 2012, Nov 8 2011, April 15 2010
And two other versions of DT…Broken DT, 7 rounds on April 22, 2016, Squatting DT on Oct 22 2015, 10 round DT Aug 28 (with half the number of reps each round)
…Plus some Finishing work
Monday Specialty of CrossFit Strong at 5pm
Strict push and pull and back squat work- with some accessory movements
Tuesday’s WOD at 6, 7, 9am and again at 4 and 6pm
For time complete:
115/85kg back squat, 10 reps (from rack)
25 toes to bar
40 KB swings (24/18kg USA)
800m run
40 KB swings
25 toes to bar
115/85kg back squat, 10 reps
Post time and loads to chalkboard/journals
Tuesday 5pm Open training hour
Wednesday’s WOD at 7 and 9am and again at 4 and 6pm
Three Parts
1. Push press, 4-4-4-4-4-4 heavy reps
2. Bulgarian split squat, 4-4-4-4-4 reps each R/L
-then-
3. Five minute moderately light dumbbell manmaker finisher
Post info to chalkboard/journals
Wednesday’s 5pm Double Girl WOD Specialty
Grace and Jackie
Thursday’s WOD at 6, 7, 9am and again at 4 and 6pm
For time complete:
21-15-9 reps for time of:
Deadlifts (100/75kg)
Ring dips
Box jumps (24/20″)
Post load and time to chalkboard/journals
Thursday 5pm Open training hour
Friday‘s WOD at 7 and 9am, 3 and 5pm
“Fran”
21-15-9 reps/round for time of:
Thrusters (43/30kg)
Pull ups
Post time and scaling to chalkboard/journals.
Compare to: “Fran 55” on May 17 2017, April 19 2017, July 22 2016, May 18 2016, October 8 2015, September 25 2014, April 1 2014, Feb 21 2014, October 29 2013, May 24 2013, Dec 31 2012, May 21 2012, Aug 11 2011, Dec 28 2010, Aug 30 2010, July 13 2010, Feb 12 2010, Dec 2 2009
21-15-9 reps/round for time of:
Thrusters (43/30kg)
Pull ups
Post time and scaling to chalkboard/journals.
Compare to: “Fran 55” on May 17 2017, April 19 2017, July 22 2016, May 18 2016, October 8 2015, September 25 2014, April 1 2014, Feb 21 2014, October 29 2013, May 24 2013, Dec 31 2012, May 21 2012, Aug 11 2011, Dec 28 2010, Aug 30 2010, July 13 2010, Feb 12 2010, Dec 2 2009
Saturday Sessions
8:00am Meditation class- all experience level encouraged, drop-ins encouraged too.
9:30am Partner WOD at the Hut
8:00am Meditation class- all experience level encouraged, drop-ins encouraged too.
9:30am Partner WOD at the Hut
