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9 AM Free Class -

Against a running clock:  

Complete 5 rounds: 

200 meter run

10 situps 

8 burpees

6 jumping air squats

Rest as needed between rounds, record your fastest time. 

These should be all out sprints.  

1000 - 1200 open floor for members with coaching available.  

SWOD- Shoulder Press (5x3 all sets at 90% of 1rm or above)
15 min cap

Partner WOD- three rounds for time
400m med ball run with partner switch as needed 20/14#
50 cleans 95/63#
40 ghd sit-ups
Share reps with your partner 


Repeat 3x
A1. Left leg couch stretch 1 min
A2. Right leg couch stretch 1 min
A3. Paleo chair 1 min- hold on to the rig if u need to
Repeat 3x
B1. Bully stretch right arm 1 min
B2. Bully stretch left arm 1 min
B3. Dead hang on rig 30 seconds

WOD-15 min AMRAP
10 lunges with 2 plates 45/25#
10 sit-ups with 1 plate 45/25 ... touch plate above your head and past your feet
10 ghd extensions with 53/35#kb
1 fence walk with 2 plates in a farmer carry position not on your back 45/25

The Seven (Time) 40 min cap
7 Rounds of:
7 Handstand Push-ups
7 Thrusters, 135#
7 Knees-To-Elbows
7 Deadlifts, 245#
7 Burpees
7 Kettlebell Swings, 70#
7 Pull-ups

A suicide bomber killed seven CIA officers and one Jordanian officer at a remote base in southeastern Afghanistan on December 30, 2009 after posing as a potential informant reporting on Al Qaeda. Seven new stars will be etched onto the memorial wall at the CIA where every star represents grieving friends, family and colleagues dedicated to fight against the enemy, forever in their name.

Killed in the attack were CIA officers Jennifer Lynne Matthews, 45; Scott Michael Roberson, 39; Harold E. Brown Jr., 37; Darren LaBonte, 35; Elizabeth Hanson, 30; and security contractors Jeremy Jason Wise, 35, and Dane Clark Paresi, 46.
135/93 for thrusters
245/163 for deadlifts
70/53 for kB
Sub jumping pull-ups
Sub Lsit press for HSPU

40 min cap 

SWOD- in no particular order... WORK QUICKLY

A.Overhead Squat (9/8/7/6/5 shoot for a new 5 rep max ohs)
B. Squat Snatch (5 rep max... shoot for touch n go)
C. Bench Press (5 rep max bench press)
D. Pull-ups (100 strict pull-ups )

Try to accumulate in between the other movements 100 strict pull-ups sub strict banded pull-ups sub ring rows 

Beata’s farewell wod-

200 Double unders sub 500 singles
100 air squats
50 KB swings 50/35#
40 box jumps 24/20#
30 G2Oh 135/95, masters 95/63# 

200 Double unders sub 500 singles
100 air squats
50 KB swings 50/35#
40 box jumps 24/20#
30 G2Oh 135/95, masters 95/63#  

9 AM Free Class


Every Other Minute on the Minute 

30 Minutes

Team completes : 

20 wallballs

10 burpees

5 box jumps 

Split however you want, one working at a time. 

1000 - 1200 open floor for members with coaching available.  

Strict Press (4/4/4/4/4)

20 minutes time cap
All sets 85% or above 1 rep max

Look at your performance history on Wodify to see what your % should be.  If you don't have a history, your should show up more often or start logging.  :)

Metcon (AMRAP - Rounds and Reps)

13 Minute AMRAP

20 burpees
10 DB clean and jerks
10 GHD back extensions
10 two hand overhead triceps extensions

Use  a single 50/35 DB (RX+ 75/50)

"Daniel son" for time. 
40 ghd situps sub 60 situps
50 box jump overs 24/20"
5 cleans 225/168 masters 165/103
2k row
50 pistols sub banded pistols
1 mile run
3 rope climbs sub 3 pulls from the ground
40 min cap 

If thee class is full... Half the class will do row first and half will do run first

Hero wod "B-1" (Time)
3 Rounds for Time
400 meter Run
21 Kettlebell Swings 53/35#
15 Knees-to-Elbow
9 Ring Dips sub banded ring dips sub box dips
Private Benjamin Ranaudo was killed in Afghanistan by an anti-personnel explosive device on July 18, 2009 (more info). He was just 22.

Rx+ wear a weight vest 20/14#

Ben trained with the crew at CrossFit North Queensland (AUS) before being deployed. They created this workout to honor him. The "B-1" Hero WOD (aka: "B-1 Australian Hero WOD") was first posted as their workout of the day for July 21, 2009. 

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Tel: 619-784-6548

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