1. Work up to a 5 rep max for front squat. Use at least 5 sets to get there
2. “Fran”
21-15-9 reps of:
Thrusters (95/65)
Pull-ups
Get your sports massage Monday evening from 4:30 to 7:30!
9:00AM WOD: Make up Day
10:00AM WOD: 31 Heroes Team WOD
11:00AM WOD: Make up Day
1. Three rounds of maximum effort L-sit holds. Use rings, paralletes, plyo boxes, bars, etc. Rest as needed between rounds
2. “Muscle Helen”
Three rounds for time of:
400 meter run
21 Kettlebell Swings (70/44)
12 STRICT Pull-ups
Saturday Schedule
9am class – Regular WOD
10am class – 31 Heroes WOD
11am class – Regular WOD
12:30pm – Yoga for Crossfitters with Allison Bender
Anyone recognize the guy on the right?
1. Complete as many rounds as possible in 17 minutes of:
7 Front Squats (135/95)
14 Push-ups (Chest to floor)
21 Double Unders
2. Extra Credit:Mobility WOD…stretch and roll!
1. 15 minutes to practice your power snatch. Experienced members work up to a heavy 1 rep
2. For time:
Run 800 meters, then
21-15-9 reps of:
Hang Power Snatch (95/65)
Sit-ups with medicine ball (20/14)
Kettlebell Sumo Deadlift High Pulls (70/53)
Finish with another 800 meter run
Yoga this Saturday at 12:30pm! Sign up HERE
Teams of 2:
20:00
100 Burpee buy-in.
In remaining time, complete as many rounds as possible of:
20 Wallballs (20/14)
20 Deadlifts (135/95)
50 Double Unders (or 150 singles)
* Teammates can both work at same time during burpees but must work ONE AT A TiME during the rest of the WOD.
1. Work up to a heavy 2 reps for Power Clean. Pause at bottom only for re-grip if needed.
2. “Death by Clean and Jerk”
With a continuously running clock do one 135 pound Clean and Jerk the first minute, two 135 pound Clean and Jerks the second minute, three 135 pound Clean and Jerks the third minute, continuing as long as you are able.
Use as many sets each minute as needed.