Monday’s WOD at 6, 7, 9am and again at 4 and 6pm
For time, complete 15*12*9*6* reps of:
Power clean (70/55kg)
*400m run
Post time and load
Monday 5pm Specialty Class- CrossFit Total Strength
Tempo backs squat
-and-
Turkish Get Ups
Tuesday’s WOD at 6, 7, 9am and again at 4 and 6pm
“Cindy”
As many rounds as possible in 20 minutes of:
5 pull ups
10 push ups
15 squats
Post total number of rounds and remaining reps… post PR and first time scores to whiteboard.
Compare to August 17 2018, August 14 2017, April 11 2016
Tuesday’s 5pm Open Training Hour
Wednesday’s WOD at 6, 7, 9am and again at 4 and 6pm
Row 2000m for time
Rest as needed
Row 1000m for time
Rest as needed
Row 500m for time
Post each time
Wednesday 5pm Specialty Session- CrossFit Total Strength
A Version of “The Chief” including deadlifts
Thursday’s WOD at 6, 7, 9am and again at 4 and 6pm
Power snatch
3-3-3-3-3-3-3
Post number of sets as heaviest 3 rep load
Thursday’s 5pm Open Training Hour
Friday’s WOD at 7 and 9am and again at 3 and 5pm
Two rounds for time of:
50 strict ab mat sit ups
75 Russian KB swings (32/24kg)
100 double unders (single burpee after each set of 25 reps AND after each missed rep)*
Post time and scaling
Friday’s 4pm Open Training Hour
Saturday 9:30am BIG WOD
