WOD
a. Split jerk technique and heavy double
b. AMRAP in 15 minutes:
– 50 double unders
– 25 back squat (135,95)
– 20 single DB hang clean and jerk (50,35) 10/10
– 100 double unders
– 20 single DB hang clean and jerk
– 25 back squat
– 50 double unders
4pm Kettlebell
3rds each arm:
– 1 power clean, 2 front squats, 3 presses
Then
5 min AMRAP
– Snatch
Then
– 500m row
– 20 clean/press 10/10
6pm Olympic Lifting and Open Gym
“Now you’re pretty, Travis!”
a. Take 15 minutes to find a heavy 2-rep clean
b. For time: (18-minute cap)
– 5 hand release push-ups
– 10 Am. KB swings (53,35)
– 100m run
– 10hand release push-ups
– 15 Am. swings
– 200m run
– 15hand release push-ups
– 20 Am. swings
– 300m run
– 20hand release push-ups
– 25 Am. swings
– 400m run
If you haven’t had a chance to join one of our Olympic lifting classes, be sure to give it a try!
9am WOD
a. AMRAP in 10 minutes – with 135,95
– 12 sumo deadlift
– 9 hang power cleans
– 6 push press
– 12 sit-ups
* 5 minute rest
b. AMRAP in 10 minutes – with 44,26
– 12 American swings
– 9 goblet squats
– 6 single-arm KB push press each arm
– 12 knees to elbow
10am Olympic Lifting AND Try CrossFit Free class!
a. Take 15 minutes to find a heavy set of 3 for thruster
b. Each person performs 5 rounds:
– 3 tire flips
– 200m run
– 15 wall balls (20,14)
a. Squat snatch 5×3
b. AMRAP in 12 minutes
– 10 deadlift (155,105)
– 10 box jumps (24,20)
– 12 mixed front rack/overhead walking lunge (35,25) – 6 steps then switch
a. AMRAP in 20 minutes
– 1 rope climb (or 5 strict pull ups)
– 10 push ups
– 15 air squat
– 20 DB hang clean and jerk – 5 each (45,35)
– 200m run
b. Russian twist tabata
WOD
a. EMOM for 10 minutes
– 3 power clean + 5 front squat (135,95)
b. “Annie” – for time – 50-40-30-20-10
– Double unders
– Sit ups
c. 3 sets: rest as needed between rounds
– 1 minute plank
– 30 crunches
4pm Kettlebell
a. 2rds:
– 20 1-arm swings left/right
– 20 H2H
– 20 Hand release
b. 2rds:
– 10 heavy swings
– 10 heavy cleans 5/5
– 10 heavy press 5/5
c. Tabata swings
6pm Olympic Lifting and Open Gym
a. For time: reps 1-10
– Deadlift
– Hang power snatch
– Overhead squat
b. Plank Complex – 4 rounds – 1 minute rest between rounds
– 30s side plank
– 30s middle plank
– 30s other side
Open Gym 9am – noon
8am Kettlebell
– Run 800m
3rds of
– 5 pull-ups
– 10 push-ups
– 15 squats
Finish with 800m run
9am WOD
a. 5 rounds for time:
– Sled pull to no parking sign (4 plates/3 plates)
– 10 pull-ups
– 50 double unders
b. 5 rounds for time:
– 20 jumping lunges
– 10 sumo deadlift high pull (115,85)
– 30 russian twists (35,25)
c. Hollow hold 3×1 minute
10am Olympic Lifting
a. 5 rounds for time
– 5 back squat (185,135)
– 200m run
– 1 minute plank
b. Squat cleans 5×3
a. AMRAP in 5 minutes
– 10 DB thrusters (35,25)
– 10 calorie row
b. AMRAP in 5 minutes
– 10 sit ups
– 10 KB snatch (53,44) 5 each
Repeat both for c and d – 2 minutes rest between each circuit
U.S. Army Specialist Scott Morrison, 23, of Blue Ash, Ohio, assigned to 584th Mobility Augmentation Company, 20th Engineer Battalion, 36th Engineer Brigade, based out of Fort Hood, Texas, died on September 26, 2010, from injuries suffered on September 25 when insurgents in Kandahar, Afghanistan attacked his vehicle with an improvised explosive device. He is survived by his father Donald, mother Susan, brother Gary, and sister Katie.
Today we have one WOD, 9am. Have a wonderful Independence Day!
“Morrison”
– For time: 50-40-30-20-10
– Wall balls (20,14)
– Box Jumps (24,20)
– KB swings (53,35)
option 2: with a partner – reps: 100-80-60-40-20
*Reminder: On 4th of July (Wed), we will have only one class, at 9am.
WOD
a. AMRAP in 18 minutes
– 10 deadlift (135,95)
– 10 push-ups
– 200m run
– 5 cleans (135,95)
– 10 toes to bar
– 200m run
b. 3 rounds:
– 1 minute plank
– 30s rest
– 1 minute superman
– 30s rest
4pm Kettlebell:
4 rds (30 min time limit)
– Snatch l/r 5 reps
– O/H carry
– KB pushup l/r 5 reps
– Rack carry
– Strict pull-ups 5 reps
– Goblet carry
– Suitcase dead lift
– Farmers carry
6pm Olympic Lifting and Open Gym
*Please note: On 4th of July (Wed), we will have only one class, at 9am.
a. Rope Climbs – accumulate 10
b. EMOM for 10 minutes
– 3 power snatch + 5 overhead squats (115,85)
c. 3 rounds for time:
– 30 overhead crunches
– 20 russian twists
Open Gym 9am-noon
8am Kettlebell
a. 3rds:
– 15 push-ups
– 20 squat jumps
– 15 seed saw press
– 10 reverse lunges holding KB in goblet squat
b. 3rds:
– 15 ring rows/pull-ups
– 15 goblet squats
– 20 swings
– 10 burpees no pushup
9am WOD
Partner WOD:
– Buy in: 1000m row
AMRAP in 15 minutes:
– 50 burpees
– 50 air squats
– 50 v-ups
– 50 DB push press (45,30)
– 50 pull ups
Cash out: 1000m row
10am Olympic Lifting
a. Back squat 5-5-3-3-1-1-1 (adding weight)
b. Weighted pull ups (strict) 5-5-3-3-1-1-1 (adding weight)
c. AMRAP in 12 minutes
– 10 dual DB clean and jerk (45,30)
– 15 sit ups
– 20 double unders
– 200m run
a. AMRAP in 7 minutes
– 7 hang squat snatch (95,65)
– 7 burpee box jumps (24,20)
b. With partner – 4 rounds each – 2nd partner starts after 1st finishes the row
– 15 calorie row
– 10 DB bench press (50,35)
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