Monday’s WOD at 6, 7, 9am and again at 4 and 6pm
Tabata WOD, 8 sets of each movement, max reps during 20sec ON, 10sec OFF
Row for cals
rest exactly one minute
Push ups
rest exactly one minute
Strict ab mat sit ups
rest exactly one minute
Feet elevated ring rows, 16″box
rest exactly one minute
Run one mile for time
Post TOTAL number of all movement reps and mile run time
Compare to March 19 and Feb 16, 2018- and/or check whiteboard for current PR
Monday 5pm Specialty Class- CrossFit Total Strength
Heavy push, heavy pull, tempo squat not so heavy
Tuesday’s WOD at 6, 7, 9am and again at 4 and 6pm
Five- 2 minute rounds of:
10 DB thrusters (45/30#)
200/125m row sprint
Max rep DB thrusters
Rest exactly 3 minutes
Post total number of thrusters completed AFTER each row sprint
Tuesday’s 5pm Open Training Hour
Wednesday’s WOD at 6, 7, 9am and again at 4 and 6pm
Rope Climb Strength and Skill Work
3-3-3-3
Post relevant emoji to chalkboard
-then-
Sled Push Strength Sets
5 heavy sets for 12m at max total load, rest as needed
Post total load pushed
Wednesday 5pm Specialty Session- CrossFit Total Strength
Lower it down, lift it up, repeat
Thursday’s WOD at 6, 7, 9am and again at 4 and 6pm
MU/BMU Strength and Skills
-then-
Sumo deadlift
5-5-5-5-5
Post heaviest 5 rep set
Thursday’s 5pm Open Training Hour
Friday’s WOD at 7 and 9am and again at 3 and 5pm
Overhead Squat
Spend 10 minutes to establish a heavy set of 3 reps, from ground
-then-
As many reps as possible in 8 minutes of:
50/35kg overhead squat, 6 reps
10 back burpees
Post number of rounds and remaining reps and load
Friday’s 4pm Open Training Hour
Saturday 9:30am BIG WOD
