Monday’s WOD at 6, 7, 9am and again at 4 and 6pm
Split Jerk- from rack
15 minutes to work up to a heavy set of 2 reps
Post heaviest 2 rep set
-then-
Burping Annie
50 strict abmat sit ups
40 burpees with lateral jump over abmat
30 strict abmat sit ups
20 burpees with lateral jump over abmat
10 strict abmat sit ups
Post time and scaling
15 minute cut off!
Monday 5pm Specialty Class- CrossFit Open Preparation
As many rounds as possible in 16 minutes of:
8 DB power cleans ( two dumbbells at 50/35#, Masters 55+: 40/30#, Scaled 25/15#)
16 weighted box step ups (single dumbbell at 50/35#, 24/20″, Masters 55+: 40/30#, 24/20″, Scaled 25/15#, 20/16″)
8 DB power cleans
16 weighted box step ups
24 toes to bar
Post total number of rounds
Tuesday’s WOD at 6, 7, 9am and again at 4 and 6pm
20 push ups
5 squat cleans (80/55kg)
20 push ups
10 squat cleans (70/45kg)
20 push ups
20 squat cleans (60/35kg)
20 push ups
Post time and loads
Tuesday’s 5pm Open Training Hour
Wednesday’s WOD at 6, 7, 9am and again at 4 and 6pm
5 3-minute rounds of:
1 turkish get up on each side, 60/40#DB
15 single arm push press, alternate as desired 60/40#DB
Max rep weighted pull ups*
Rest exactly 2 minutes between rounds
Post total number of pull ups and loads
*Pull up loading for Rx=round: 1- 60/40#, 2- 50/30#, 3- 40/20#, 4-30/10#, 5-20#, 6- 10/5#
Loading for scaled= same level of difficulty each set
Wednesday 5pm Specialty Session- CrossFit Open Preparation
12.4/13.3 is…
As many rounds as possible in 12 minutes of:
150 wall ball shots 20/14# to 10/9′, Masters 55+ 20/10# to 9′, Scaled 14/8# to 9′
90 double unders
30 muscle ups
Post total number of reps (1 round is 270 reps!)
Thursday’s WOD at 6, 7, 9am and again at 4 and 6pm
Deficit Deadlift*
5-5-5-5-5
*Standing on 20kg bumper plates
Post heaviest 5 rep set
Thursday’s 5pm Open Training Hour
Friday’s WOD at 7 and 9am and again at 3 and 5pm
8 rounds for time of:
60/45kg back squat from rack, 8 reps
200/150m row sprint
Rest exactly 30 seconds
Post total clock time and load
Friday’s 4pm Open Training Hour
Saturday 9:30am BIG WOD
