Open Regular Hours on President’s Day

Monday’s WOD at 6, 7, 9am and again at 4 and 6pm
As many rounds as possible in 5 minutes of:
120/85kg deadlift, 3 reps
60/42.5kg push press, 7 reps
Post total rounds and loading

Monday 5pm Specialty Class-CrossFit Games Open Prep Class
EMOM for 10 rounds of”
3 power cleans, 3 pull ups. 3 box jumps
After round 10, bump it up to 4, 4, 4 for 2 rounds, then if athletes are still going, but it up to 5,5,5 for rounds 13 and 14, if still going bump to 6, 6, 6 etc

Tuesday’s WOD at 6, 7, 9am and again at 4 and 6pm
Front squat
10-10-10-10-10
For volume: post number of sets at heaviest load*

Tuesday’s 5pm Open Training Hour

Wednesday’s WOD at 6, 7, 9am and again at 4 and 6pm
5-4-3-2-1 reps/round for time of:
Rope climbs, seated to ceiling and return
Clean and jerks, increasing load each set*
50,60,70,80,90kg
50,55,60,65,70kg
Post time and scaling

Wednesday 5pm Specialty Class- Underground Strength

Thursday’s WOD at 6, 7, 9am and again at 4 and 6pm
Three rounds for time of:
600m run*
25 knees to elbows
25 deadlifts 80/55kg
Post time, load, and scaling
*FAST runners scale it UP to 800m run
-for our purposes today, a FAST runner can do a sub 7:00 mile

Thursday’s 5pm Open Training Hour… and OPEN WOD announcement

Friday’s WOD 7 and 9am and again at 3 and 5pm
As many rounds as possible in 20 minutes of:
200/150m row
5 power snatch (45/30kg)
Post number of rounds and scaling

Friday’s 4pm Open Training Hour

Saturday BIG WOD at 9:30am