WOD/Events

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Free Class is at noon! Tell a friend to come try CrossFit for the first time!

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“Fight Gone Bad”
Three rounds, 1 minute rounds:
Wallball shots, 20/14
Sumo deadlift high-pull, 75/55
Box Jump, 20 inches
Push-press, 75/55 – go from the ground
Row for calories
Rest
compare: 7/1/2016
Finisher:

Accumulate a 4:00 Free standing Handstand Hold
Fx: Partner Hold
Or against Wall, shifting from 1 foot to no feet

20 Rep Front Squat
(Week 5: 82-90% of 5RM)

Open WOD 14.1
AMRAP 10
30 Double Unders
15 Power Snatches 75/55

Superset:
Kettlebell Windmill
3 x 12 (6 each side)
(https://www.youtube.com/watch?v=ITSmgn_BQgY)
Wall walks
3 x 5

Fran
21-15-9
Thrusters 95/65
Pull ups
Compare: 12/5/2016
Cap: 12:00
All athletes with a sub 5 min Fran time should partner up and judge either other
 
Finisher:

AMRAP 5:
Max Effort Walking Overhead Plate Hold 25/15

Split Jerk
4 x 2 (A)

3 Rounds:
400m Run
20 Reverse Overhead lunges 45/25, Fx: 25/15
20 Kettlebell Swings 32/24, Fx: 24/16

Free class for anyone trying CrossFit for the first time at 6:30pm today!
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“20 Rep Back Squat
(Week 5: 82-90% of 5RM)

Partner Wod:
For Time:
50 Cal Row
50 Box Jump Overs 24/20
50 Cal Row
50 Wall Ball Shots 20/14 all to 11/10″, Fx: 10″/9″
50 Cal Row
50 Hand Stand Push Ups 4″/2:, Fx: games/1 abmat
50 Cal Row

Strength for this Week
Monday: Snatch Complex
Tuesday: Back Squat
Wednesday: Split Jerk
Thursday: Fran
Friday: Front Squat and Open WOD 14.1
Saturday:  Fight Gone Bad
Sunday: Clean Complex
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EMOM 14:
ODD: 1 Snatch + 1 Hang Snatch + 1 Overhead Squat (A)
Even: 45 Double Unders

AMRAP 14
10 Deadlift 135/95, Fx:95/65
10 Front Squats 135/95, Fx:95/65
10 Push Jerks 135/95, Fx:95/65
*200 M Run after each round

Skills class with Coach Kathleen at 12:15pm! Come out and get tips on breathing techniques during MetCons
 
EMOM 10:
Odds: 15/12 Cal Row
Evens: 10 Handstand Push up 4″/2″, Fx: Games standard/1 abmat

For Time:
2 rounds:
2 Rope Climbs
25 Box Jump overs 24/20 (feet touch box)
25 Ring Dips, Fx: Push ups
2 Rope Climbs
25 Goblet Squats 32/24, Fx:24/16
25 Pull ups, Fx: Jumping Pull ups

Free Class at noon! Bring a Friend, workout with them and take advantage of our Referral Program!
Don’t forget tonight is our huge 5th Year Anniversary Party!
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Muscle Up Technique
Rx: 30 for time
FX: 15 for time
RX+ 10 Strict + 20 Kipping
AMRAP 20:
200m row
20 Kettlebell Swings 24/16
15 Thrusters 95/65 Fx: 75/55
10 Burpees
*5 burpee penalty for breaking up kettlebell or thruster sets