WOD/Events

Deadlift
Establish a 5RM

3-6-9-12-9-6-3
Thrusters 115/80, Fx: 95/65
Over the Bar Burpees
RX+: 135/95

Back Squat
Establish a 5RM

3 Rounds:
75 Double Unders
50 Air Squats
25 Power Cleans 115/80 Fx: 95/65

3 Sets
10 Turkish Get ups (5 each side)


Partner WOD: AMRAP 15
Partner 1: 200 Meter Run
Partner 2: 10 Hand Release Push ups Fx: Push-ups
15 Kettlebell Swings 32/24, Fx: 24/16
20 abmat sit ups

 

Finisher:
Rx: Handstand walking practice
Fx: partner handstand holds

Free Class at 6:30pm with Coach Claire! Great for anyone who wants to try CrossFit for the first time!
===========================

Bench Press
Establish a 5RM

21-15-9
Push Press 135/95, Fx: 95/65
Pull Ups, Fx: Ring Rows

Finisher:
3 x Max effort L-sit hold
Fx: bent knees

Full Motion Life and Sport will be at the box at 6pm tonight to give free assessments to our community!
===================
Strength for the week
Sunday: Split Jerk
Monday: “Kelly”
Tuesday: Bench Press
Wenesday: Turkish Get Ups
Thursday: Back Squat
Friday: Deadlift
Saturday: double metcon
====================

“Kelly”
5 rounds for time:
400 Meter Run
30 Box Jumps 24/20
30 Wall Ball shots 20/14, 10’/9′
Scaled:
3 Rounds
400 Meter Run
30 Box Jumps 24/20
30 Wall Ball shots 20/14, 10’/9′
*athletes choice to perform additional rounds
 
Finisher:

4:00 Double under practics

Strength for the week
Sunday: Split Jerk
Monday: “Kelly”
Tuesday: Back Squat
Wenesday: Turkish Get Ups
Thursday: Bench Press
Friday: Deadlift
Saturday: Long WOD
====================================================
Skills class at 12:30pm today with Coach K, working on Kipping Ring Dips and Rope Climbs
====================================================
Split Jerk:
5 x 2 (ME)
*From the Rack

AMRAP 12:
3 Rope Climbs (bring your tall socks!)
30 Alt. Step Ups 24/20
30 Hang Power Snatches 75/55
 

Final Open WOD – 17.5!! Get ready to feel the burn!!

WORKOUT 17.5 Rx’d(Ages 16-54) 
10 rounds for time of:
9 Thrusters, 95/65
35 double-unders
Scaled: (Ages 16-54) Men use 65 lb. and perform single-unders Women use 45 lb. and perform single-unders
Masters 55+: Men use 65 lb. Women use 45 lb.

Great job to all of our 17.5 Competitors last night! Some amazing performances and great efforts by everyone!
============================================
Power clean 5×2 (A)
Metcon 10 min amrap
10 push ups
15 box Jumps 24/20
20 KBS
25 abmat sit-ups