Monday- Happy Labor Day, we are closed all day
Enjoy the beach and the Chili Cook Off… see you tomorrow when we do “Quarters”- the 11th running of our Inaugural WOD
Tuesday’s WOD at 6, 7, 9am and again at 4 and 6pm
For Time:
400m run
25 Air squats
400m run
25 Dumbbell Hang Squat Cleans (30/25#)
400m run
25 Push Ups
400m run
25 Box Jumps (20″)
400m run
25 Kettlebell Swings (24/18kg- USA)
400m run
25 Pull Ups
Post time and scaling to journals/chalkboard/PR whiteboard
Compare to any first Tuesday in 2009, ’10, ’11, ’12, ’13, ’14, ‘15, ’16, ’17, ’18
Tuesday’s 5pm Open Training Hour
Wednesday’s WOD at 6, 7, 9am and again at 4 and 6pm
Sumo deadlift
5-5-5-5-5
Post heaviest 5 rep load
Compare top June 1 2018
-then-
A Finisher
Wednesday 5pm Specialty Session- CrossFit Games OPEN-Style WODs
Get ready for the upcoming Open that begins on October 10th and lasts for 5 weeks
Thursday’s WOD at 6, 7, 9am and again at 4 and 6pm
“DT”
Five rounds for time of:
71/52kg Deadlift, 12 reps
71/52kg Hang power clean, 9 reps
71/52kg Push jerk, 6 reps
Post time and load
Compare to: Nov 3 2017, July 17 2017, April 18 2017, June 10 2016, June 29 2015, June 3 2015, July 4 2014, April 8 2014, Jan 8 2014, Oct 18 2013, July 5 2013, May 9 2013, Nov 12 2012, June 4 2012, Nov 8 2011, April 15 2010
Five rounds for time of:
71/52kg Deadlift, 12 reps
71/52kg Hang power clean, 9 reps
71/52kg Push jerk, 6 reps
Post time and load
Compare to: Nov 3 2017, July 17 2017, April 18 2017, June 10 2016, June 29 2015, June 3 2015, July 4 2014, April 8 2014, Jan 8 2014, Oct 18 2013, July 5 2013, May 9 2013, Nov 12 2012, June 4 2012, Nov 8 2011, April 15 2010
Thursday’s 5pm Open Training Hour
Friday’s WOD at 7 and 9am and again at 3 and 5pm
For time, complete:
50 DB snatch-alternating single arm (50/35#)
35 pull ups
15 DB thrusters (50/35#)
35 DB snatch-alternating single arm
20 pull ups
15 DB thrusters
20 DB snatch-alternating single arm
10 pull ups
15 DB thrusters
Post time and load, and any scaling
215 reps to this WOD, Get as many reps as possible in 20 minutes
(A nice way of saying: 20 minute cut off!)
Friday’s 4pm Open Training Hour
Saturday 9:30am BIG WOD
