Monday’s WOD at 6, 7, 9am and again at 4 and 6pm
Five-2 minute rounds of:
50/35# DB single arm hang power clean and jerks, 4 right arm, 4 left arm
14/10 burpees
Max rep DB power snatch (50/35#, alternate arm each rep)
Rest exactly 3 minutes
Post total reps DB snatch and load
Monday 5pm Specialty Class- CrossFit Total Strength
CrossFit Total 3 rep version- for volume (at same load across the 3 sets)
Back squat 3-3-3
Shoulder press 3-3-3
Deadlift 3-3-3
Post the TOTAL for each lift across the 3 sets
EX: BS-300kg, SP-165kg, DL-375kg for an athlete lifted 100, 55, 125 kgs for all 3 reps for each lift for all 3 sets.
Tuesday’s WOD at 6, 7, 9am and again at 4 and 6pm
“Fran”
21-15-9 reps/round for time of:
Thrusters (43/30kg)
Pull ups
Post time and scaling plus new PR to whiteboard
Compare to: Nov 27 2018, Oct 31 2017, July 21 2017, “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 plus new PR to whiteboard
Compare to: Nov 27 2018, Oct 31 2017, July 21 2017, “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
Tuesday’s 5pm Open Training Hour
Wednesday’s WOD at 6, 7, 9am and again at 4 and 6pm
Three rounds for time of:
500m row
10 shoulder to overhead (80/55kg)
Post time and load
Wednesday 5pm Specialty Session- Strength
Monday CFT 3 rep version- for volume (at same load across the 3 sets)
Power snatch 3-3-3
Overhead squat 3-3-3
Snatch grip deadlift 3-3-3
Post the TOTAL for each lift across the 3 sets
(see Monday Strength for example)
Thursday’s WOD at 6, 7, 9am and again at 4 and 6pm
Chipper for time of:
100 steps weighted walking lunge (20/14# med ball)
75 hand release push ups
50 medicine ball cleans (20/14#)
75 KB swings (32/24kg USSR)
100 double unders*
Post time and scaling
*for Rx, athletes complete double unders in unbroken sets of 50, or in scaled, unbroken sets
Thursday’s 5pm Open Training Hour
Friday’s WOD at 7 and 9am and again at 3 and 5pm
As many rounds as possible in 10 minutes of:
80/55kg power clean, 5 reps
10 toes to bar
Post time and load
Friday’s 4pm Open Training Hour
Saturday 9:30am BIG WOD
