Skill: Ring work

Strength: 5 Minute A.M.R.A.P.

10 Kettlebell Sumo Dead Lift High Pull (1.5/2 pood)

10 Burpees

W.O.D.

Three rounds for time of:

15 Kettlebell swings (1.5/2 pood)

12 Squat clean and jerk (75/115#)

9 Ring dips

CrossFit Endurance:

See Coach for details and Programing

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Skill: Handstand holds, walks, partner hold and push-ups (10 minutes max)

Strength: Max standing broad jump (warm up then 3 attempts and post best jump)

W.O.D.

32 Rounds of Tabata: 20 Seconds on 10 Seconds off and complete all 8 rounds of each exercise before moving on to the next. Make sure everything is set up before the start since the only rest is the 10 seconds. Be ready for the transition to the next exercise right away. If you are new do the best you can and we will modify if necessary.

8 Rounds of: Wall ball shots (14/24#)

8 Rounds of: pull-ups

8 Rounds of: Push-ups (with feet on medicine ball)

8 Rounds of: Squats with medicine ball (modify using light dumbbell if necessary)

CrossFit Endurance:

See Coach for details and Programing

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Skill: 3 Rounds for time of:

10 Kettlebell swings

10 Knee to oposite elbow 

30 Double-unders

Strength: Warm up for lifts

W.O.D.

Max Squat

Max Press

Max Deadlift

The total combined weight equals your CrossFit total.

CrossFit Endurance:

See Coach for details and Programing

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Be ready to do CrossFit Total on Monday!

Skill: Rope climb work

Strength: We will work on the Push Jerk as a group then 5×3

W.O.D.

3 Rounds of:

1 Minute of: Box jumps (20/24″)

1 Minute of: Kettlebell swings (1/1.5 pood)

1 Minute of: Knees to elbows

1 Minute of: Sledge hammer strikes

1 Minute of: Dumbbell thrusters

CrossFit Endurance:

See Coach for details and Programing

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Skill: 10 Skin the cats. 10 L-holds for max time

Strength: 3 Rounds of: 

W.O.D.

“JT”

21-15-9

Handstand push-ups

Ring dips

Push-ups

CrossFit Endurance:

See Coach for details and Programing

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Skill: 2 Minutes of hollow rock. 2 Minutes of Superman back extensions.

Strength: Back squat 5×3

W.O.D.

3 Rounds for time of:

400M Run

10 Power snatches (65/115#)

20 Grasshoppers (left + right =1)

CrossFit Endurance:

See Coach for details and Programing

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Skill: 10 Muscle ups or work on the progression

Strength:   5 Minute A.M.R.A.P. 

W.O.D.

3 Rounds for time of:

1 Minute of: Push press (45/75#)

1 Minute of: Knee to elbows

1 Minute of: Pull-ups

1 Minute of: Jump tuck with medicine ball (14/20#)

1 Minute of: Push-ups on medicine ball

CrossFit Endurance:

See Coach for details and Programing

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Skill: 5 Turkish Get Ups

Strength:   Deadlift 5×5

W.O.D.

10 Squat Clean (95/135#)

200M Run

9  Squat Clean

200M Run

8  Squat Clean

200M Run

7  Squat Clean

200M Run

6  Squat Clean

200M Run

5  Squat Clean

200M Run

Done!

CrossFit Endurance:

See Coach for details and Programing

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Saturday class schedule is:

9 am CrossFit W.O.D

10 am Intro to CrossFit for anyone interested in CrossFit

11 am CrossFit W.O.D.

We are trying to keep the 10 am class open for new people so please pick the 9 or 11 am if you are a regular, thank you for your help 

Skill: Handstand work

Strength: 7 Minute A.M.R.A.P.

5 Knee to elbows

10 V-up

15 Supermans

W.O.D.

50 Wall ball shots (14/20#)

40 Double-unders

30 Kettlebell swings

20 Push-ups

100 Jump tucks

800M Run

CrossFit Endurance:

See Coach for details and Programing

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Skill: Ring work

Strength:  

W.O.D.

20 Minute A.M.R.A.P.

5 Pull-ups

10 Ring dips

5 Dumbbell squat clean & jerk (25/45#)

CrossFit Endurance:

See Coach for details and Programing

Please post comments to Facebook, thank you!