WOD/Events

EMOM 10:
3 Hang Power Clean (ME)

AMRAP 10:
10 Shoulder to Overhead 115/80, Fx: 95/65
10 Hand Release Push ups
10 Box Jumps 32/26, Fx: 24/20
Finisher:

6 x 1:00
Front Rack KB Hold
3 sets each side

Partner WOD:
20-16-12-8-4-8-12-16-20 (116 reps)
Chest to Bar Pull Ups
Thruster 115/80, Fx: 95/65
Front Rack lunges 115/80, Fx: 95/65
Power Snatches 115/80 Fx: 95/65
Synchonized Burpees

Finisher if desired (feel free to tackle this with your partner):
Row 1776 meters For America!

Holiday Schedule for the week
July 2nd: No Skills Class. All other classes will run as scheduled
July 3rd: 8:30pm Class is Cancelled. All other classes will run as scheduled
July 4th: 10am WOD only. All other classes are cancelled
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Full Motion Life and Sport will be here tonight for any athletes with soft tissue issues. They’ll be here from 5:15pm-6:45pm
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Strength for the week
Monday: Back Squat
Tuesday: Partner WOD
Wednesday: Hang Power Clean
Thursday: Front Squat
Friday: HSPU Technique
Saturday: Power Snatch
Sunday: Weighted Pull Ups
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EMOM 12:
ODD: 3 Back Squat (ME, Working sets start at 80%)
Even: 5 Tall box Jumps (ME)

4 Rounds:
10 Meter Handstand Walk: Fx 16 Shoulder Taps
15 KB SDHP 32/24 Fx: 24/16
20 Kettlebell Swings 32/24 Fx: 24/16
25 Abmat Sit ups

No Skills Class today but it’ll return next week!
Holiday Schedule for next week
July 3rd: 8:30pm Class is Cancelled. All other classes will run as scheduled
July 4th: 10am WOD only. All other classes are cancelled
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Thruster:
Find a Heavy Double
*From the Rack

4 Rounds for time:
12 Pistols
12 Toes to Bar
12 Hang Power Cleans 115/80, Fx: 95/65

Free Class starts at noon today. Tell a friend who has been thinking about starting CrossFit
Holiday Schedule for next week
July 2nd: No Skills Class. All other classes will run as scheduled
July 3rd: 8:30pm Class is Cancelled. All other classes will run as scheduled
July 4th: 10am WOD only. All other classes are cancelled
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Strict Press
1-1-1 (ME)
Push Press
3-3-3 (ME)
Push Jerk
5-5-5 (ME)
*each final lift should lead into next lift.

AMRAP 4:
15/12 Cal Row
10 Box Jumps 24/20
rest 2:00
AMRAP 4:
10 Russian Kettlebell Swings 32/24
8/6 Handstand Push Ups, Fx: Hand Release Push ups
Score = Total Reps
 
Jeremiah 29:11 For I know the plans I have for you,” declares the LORD, “plans to prosper you and not to harm you, plans to give you hope and a future.

“Amanda”
9-7-5
Ring Muscle Ups
Squat Snatches 135/95
Scale: 1:1 Pull Ups+ring dips
Compare to 8/5/2016, 6/24/15, 2/23/14, 9/7/13

Front Squat:
3 x 12 (ME)

Congrats go out to Coach Rich, Madison, Art, and Spence for their second-place finish in last weekend’s SuperFit Games!
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Double Unders Skill

E3MON 15:
Perform 1 round of:
15 Wall Balls Shots 20/14
15 Kettlebell Swings 24/16
30 Double Unders
*every 3 minutes/ 5 rounds
RX+:
20 Wall Balls Shots 20/14 (11’/10′)
20 Kettlebell Swings 32/24
40 Double Unders

Finisher:
Skin the Cats

Clean and Jerk
Find a heavy single