We have LOTs of outdoor workout space

WODs for Oct 16th-22nd 2017

Monday’s WOD at 6, 7, 9am and again at 4 and 6pm
Three rounds SLOWLY of:
5 strict toes to bar
5 strict ring dips
10 knees to elbows
10 strict chest to bar pull ups
20 2″ banded good mornings
20 goblet squats (20/16kg)
Post feeling emoji to chalkboard/details to journal

Monday 5pm STRONG Specialty Session: CrossFit Total 2RM per movement

Tuesday’s WOD at 6, 7, 9am and again at 4 and 6pm
For time, complete:
800m run
50 wall ball shots (20/14#)
50 box jumps (24/20″)
600m run
35 wall ball shots
35 box jumps
400m run
20 wall ball shots
20 box jumps
Post time and scaling to chalkboard/journals

Tuesday 5pm Open Training Hour

Wednesday’s WOD at 7 and 9am, again at 4 and 6pm
As many rounds as possible in 8 minutes of:
50/35kg sumo deadlift high pulls, 10 reps
50/35kg push press, 10 reps
Post number of rounds to chalkboard/journals
Row- 3 pulls for power, warm up/practice and then 5 attempts
Post highest wattage hit

Wednesday 5pm Gymnastics Specialty Session

Thursday’s WOD at 6, 7, 9am and again at 4 and 6pm
Overhead squat, 3 reps
15 minutes to a heavy set of 3
Six rounds for time of:
50/35kg power snatch, 6 reps
35 double unders
Post time and loads to chalkboard/journals

Thursday’s 5pm Open Training Hour

Friday’s WOD at 7 and 9am, again at 3 and 5pm
Snatch, work up to heavy set of 1
Power and/or squat
Clean and jerk, work up to heavy set of 1
Power and/or squat, split and/or power jerk

Saturday Sessions
Triathlon Training Team Practice #2, 7:30-9am
Big WOD Sessions, 9:30am


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Due to the limits on class sizes. Every member must book their time slot in advance.

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