WOD- there will be a cap 7 rounds for time-
14 dumbbell deadlifts 45/25# the dBs touch the floor every rep
14 pull-ups sub banded strict no kip -Two DBs per person SWOD- 8 min to find 1 rep max hang squat clean
9 AM Free WOD 18 Minute AMRAP 12 box jumps (or step ups with a plate) 12 air squats (or OHS with a plate) 12 walking lunges (or plate overhead) 12 push-ups (plate on back) Fence run (or 400, no plate) Extra credit, Rest 4 minutes then complete 30 burpees, not necessarily for time, just try to keep a steady pace and NOT STOP. 1000 - 1200 open floor.
Reminder no more 630-730a open gym for awhile.. Main site WOD- 25 min cap Back squat 3/3/3/3/3 increase weight each set WOD- for time 21-15-9 Double unders sub attempts HSPU SUB Pike push-ups on bench Deadlift 135/95#
Because of the open this will be one of our last strength progressions!! Take your time and rest if you have time to do another wod you didn’t rest enough... this should take all class!! Also no more 630a to 730am open gym for awhile! SWOD- 1 rm squat snatch
SWOD- squat clean and jerk 1 RM !!!! Don’t forget to sign up for the open! And you want to judge take the judges course and you can judge fellow members!! Also, we will be doing Friday night lights during the open!!! Not sure what all this means... ask your coach:)
Teams of 2 or 3 Not for time and not in any particular order - Must complete entire task before moving to another - Accumulate 10 minutes mix / match paleo chair, plank, handstand hold on wall, or dead hang. 60 partner wall-ball shots. 60 partner wall-ball sit-ups. 60 walking lunges with wall-ball overhead. 10 cross the box long ways wheelbarrow walks or handstand walk (assisted ok). Extra credit - 60 strict pull-ups, partner only assist, no bands or kipping.
SWOD- strict press 5x5 all sets at 75% or higher of 1 rm strict press 15 min cap WOD- for time... 10 min cap 21-15-9 Kb swings 70/53# masters 53/35# (over 55) Box jump overs 24/20” WOD-for Time... 10 min cap 21-15-9 Push-ups Hang power cleans 95/63 masters 75/43# (over 55)
Hero WOD- for time WE WILL STAGGER START TIMES DUE TO THE GHDS... no resting on the GHD get off and let another crossfitter jump on... if you don’t want to wait do supermans... won’t be Rx tho, but you can do sit-ups before GHD and get Rx "Michael"
Three rounds for time of:
800 meter run
50 GHD Extensions SUB SUPERMANS
In honor of Navy Lieutenant Michael McGreevy, 30, of Portville, NY, who was killed in Afghanistan June 28.
With heavy hearts we offer our prayers and condolences to his wife, Laura, and 14-month-old daughter, Molly.
The price of freedom, and its worth, is found in Michaelï¿½s passing. The debt owed to Michael and his family can never be repaid but only honored
NORMAL HOURS TODAY! Don’t forget to register for the open!! If you don’t know what the open is ask the coach!! https://www.facebook.com/crossfit/videos/10154972765397676/ SWOD- squat clean and jerk 6/5/4/3/2 ... 25 min cap WOD- for time... there will be a cap. We will stagger start times to accommodate the rowers 10 bar muscle ups sub assisted BMU sub C2B 25 wall ball shots 20/14# 250m row 25 wall ball shots 20/14#
10 bar muscle ups sub assisted BMU sub C2B
9 AM Free WOD Death by EMOM Start first cycle with 3 reps of each movement. Minute 1 Air squats Minute 2. V-ups Minute 3. Jumping lunges Minute 4. Hand release push-ups Add one rep each time we cycle through. Try to complete a 40 minute WOD. 1000 - 1200 Open floor with coaching available, fundamentals, OLY, any weaknesses.
Wod for time- 30 min cap 800 meter run
30 front squats 95/63#
30 push press
400 meter run
20 front squats
20 push press
200 meter run
10 front squats
10 push press
5 front squats
5 push press
RECORD ONE NUMBER FOR ALL THREE WODS WOD- 8 min AMRAP 5 OHS 135/93 masters 95/63# 8 C2B sub pull-ups sub banded Rest 5 min WOD- 8 min AMRAP 250m row 5 thrusters 135/93 masters 95/63# Rest 5 min 8 min AMRAP 20 double unders sub 40 singles 10 pushups sub knee push-ups