WOD/Events

Reminder – BCF BBQ and Throwdown is this afternoon – starting at 4:30pm!
Free class at noon, feel free to bring your friends!
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Fitness:
Power snatch, find heavy double
Performance:
Snatch, find heavy double
 
Fitness:
For time:
30 snatches, 95/65
*Every 5th rep, complete 3 overhead squats in a row. Reps must be consecutive to count. If bar drops mid-set, restart set.
Performance:
For time:
30 snatches, 135/95
*Every 5th rep, complete 3 overhead squats in a row. Reps must be consecutive to count. If bar drops mid-set, restart set.

Reminder – BCF BBQ and Throwdown is this Sat!  Athletes – I’d recommend taking a REST DAY today!
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Fitness:
Split jerk, technique work then 10×1 (A)
Performance:
Split jerk, find heavy single
 
Fitness:
4 rounds for time:

• 5 push jerks, 135/95
• 10 ring rows
• 30 double unders

4 rounds for time:

• 5 push jerks, 175/115
• 20 ring rows
• 60 double unders

Reminder – BCF BBQ and Throwdown is this Sat!
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Fitness & performance:
CrossFit Total 2.0

• Overhead squat, find 1RM
• Bench press, find 1RM
• Clean, find 1RM

*Compare to 9/1/2013

Skills class at 8:30pm: rope climbing technique (bring your TALL SOCKS or sweatpants) and pistols
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Fitness & performance:
Strict pull-ups, 4 sets of max reps
Fitness:
AMRAP 20:

• 20 kettlebell swings, 24/16
• 20 wallball shots, 20/14 (10 foot/9 foot)
• Run 400m

Performance:
AMRAP 20:

• 20 kettlebell swings, 32/24
• 20 wallball shots, 20/14 (11 foot/10 foot)
• Run 400m

The AM vs. PM Throwdown and summer BBQ goes down on Saturday (competition runs from 4:30-6:30 followed by BBQ). Our teams have been finalized, and will be represented by the following athletes. Coach John will be leading Team We Do it at Dawn and Coach Adam will be leading the PM team. From the looks of it, we’re going to have a battle down to the final WOD to determine which team will come out on top!
https://docs.google.com/spreadsheets/d/1OXYJJ4pTlZtTE5amQKKYjCREKeJ-VwNSAYd1i6dt_jI/edit#gid=0
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Fitness:
Front squat, 5×5 (A)
21-15-9:

• Front squats, 115/80
• Handstand pushups (Men Fx full HSPU, Women Fx: to one ABMAT)

Performance:
Front squat, work up to 90%, then 4×2

21-15-9:

• Front squats, 155/105
• Handstand pushups (Male Rx: 45lb plate deficit, Women Rx full HSPU)

Fitness:
Deadlift, find heavy double (if your technique is good, find the heavy double. If still learning good technique, 5×5)
AMRAP 12:

• 4 hang power cleans, 115/80
• 8 burpees

*At the top of every minute, complete 12 air squats.
Performance:
Deadlift, 2×5 (85%); 2×3 (90%); 2×1 (95%)

AMRAP 12:

• 4 hang power cleans, 155/105
• 8 burpees

*At the top of every minute, complete 12 air squats.
 
NOTE: All athletes deadlifting over 185 should be on the platform.

Yoga at 10am with sub Jenna from Spark yoga (she’s awesome!). In addition to regular WODs, Barbell Club at 12pm and open gym at 12pm.
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Fitness:
Overhead squat, 5×5 (A)
Performance:
Overhead squat, find a heavy triple
 
Fitness & performance:
AMRAP 8:

• 20 Double-Unders
• 1 Power Snatch, Fx: 95/65; Rx: 115/80
• 20 Double-Unders
• 2 Power Snatch, Fx: 95/65; Rx: 115/80
• 20 Double-Unders
• 3 Power Snatch, Fx: 95/65; Rx: 115/80
• *Continue to add (1) Power Snatch per round for 8 Minutes.

Free class at noon – bring your friends! Barbell Club w Coach John at noon (be sure to reserve). If you missed strength or metcon this week – come make it up during free class at 1pm (this counts as one of your classes if you are on Gold membership).
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Fitness & performance:
For time:

• 10 power cleans (Fx: 135/95; Rx: 175/115)
• 15 front squats (Fx: 135/95; Rx: 175/115)
• 20 handstand pushups (Fx: guys to floor, women to one abmat, Rx: guys to 45lb plate deficit, women to floor)
• 25 box jumps (Fx: 24/20; Rx: 32/26)
• 30 pull-ups (Fx: regular, Rx: chest to bar)
• 35 ring dips
• 40 burpees onto a 45lb bumper plate
• Run 800m

 
Optional finisher: Fitness & performance:
Sled pushes, 8x50m
*Add weight each push. This is a maximal effort.