Monday’s WOD at 6, 7, 9am and again at 4 and 6pm
As many reps as possible in 9 minutes of:
3 hang power snatch (35/25kg)
3 overhead squat
30 double unders
*each round, add 3 more reps of barbell movements (6,6-9,9-12,12-15,15-18,18…)
Post total number of reps completed
(ex: completing all 30 double unders in the round of 15 equals 240 reps)
Monday 5pm Strength Specialty Session
Tuesday’s WOD at 6, 7, 9am and again at 4 and 6pm
Back squat
5-5-5-5-5
Post heaviest 5 rep set
Tuesday’s 5pm Open Training Hour
Wednesday’s WOD at 6, 7, 9am and again at 4 and 6pm
Saved By The Barbell (in Fight Gone Bad Style…)
3 rounds for max reps of:
1 minute burpees
1 minute wall ball shots (20/14#)
1 minute deadlifts (55/35kg)
1 minute medicine ball sit ups (20/14#)
1 minute hang power cleans (55/35kg)
Rest exactly one minute
Post total number of reps completed across 17 minutes of work
Wednesday 5pm Specialty Session- CrossFit Total Strength
Thursday’s WOD at 6, 7, 9am and again at 4 and 6pm
“Nate”
As many rounds as possible in 20 minutes of:
2 muscle ups
4 handstand push ups
8 KB swings (32/24kg USA)
Post scaling and total number of rounds and extra reps completed
Thursday’s 5pm Open Training Hour
Friday’s WOD at 7 and 9am and again at 3 and 5pm
Three rounds for time of:
25 DB push jerks (40/25#)
25 double unders
25 weighted box step ups same load as jerks (20/16″)
25 double unders
Post time and load
Friday’s 4pm Open Training Hour
Saturday 9:30am BIG WOD
