June personal records… way to go CFMalibuites! Let’s get going on July now.Monday’s WOD at 6, 7, 9am and again at 4 and 6pm
15-12-9-6-3 reps per round for time of:
Sumo deadlift high pull (60/45kg)
Chest to bar pull ups
Post time, load and any scaling
Monday 5pm Specialty Class- CrossFit Total Strength
Squat, press, deadlift
Tuesday’s WOD at 6, 7, 9am and again at 4 and 6pm
Split jerk
3-3-3-3-3-3-3
Post heaviest 3 rep load
Tuesday’s 5pm Open Training Hour
Wednesday’s WOD at 6, 7, 9am and again at 4 and 6pm
Five rounds for time of:
5 DB power snatch, right arm (60/45#)
5 DB power snatch, right arm (60/45#)
5 DB thrusters (60/45# DBs)
200m run
Post time and load
Wednesday 5pm Specialty Session- CrossFit Total Strength
Cleans and jerks
Thursday’s WOD at 6, 7, 9am and again at 4 and 6pm
Fight Gone Bad!
Three rounds for max reps of:
Wall ball shots (20/14#)
Sumo deadlift high pull (32/24kg KB)
Box jumps (20″)
Push press (35/25# DB)
Row (cals)
Rest exactly one minute
Post total reps each ROUND and total reps in all
Thursday’s 5pm Open Training Hour
Friday’s WOD at 7 and 9am and again at 3 and 5pm
Strict weighted pull ups for 3RM
3-3-3-3-3
Post 3 RM
-then-
CF Games Open WOD 11.1/14.1
As many rounds as possible in 10 minutes of:
30 double unders
15 power snatch (35/25kg)
Post number of total reps completed
Compare to August 3 2018, May 23 2015, Feb 28 or 30 2014, mid-March 2011 (ground to overhead any way)
Friday’s 4pm Open Training Hour
Saturday 9:30am BIG WOD
