WOD:

Skill
Superset

• 3×7 Good mornings
• 3×12 Toes to bar

Met-Con
15 min AMRAP

• 5- Pull-ups (chest to bar)
• 10- Push-ups
  
• 25- Double unders (sub-75 singles)

WOD:

Skill 3 sets of

• Overhead squat- 3
• Snatch Balance- 3
• Power Snatch- 3

Met-Con
7 Rounds

• 6 Power Snatch 95/65
• 5 Overhead Squats
• 4 Snatch Balance

USAW WOD:
Snatch

• 60% x 3,
• 70% x 2,
• 75% x 2,
• 80% x 2,
• 85% x 1 x 3

Clean & Jerk

• 60% x 3,
• 70% x 2,
• 75% x 2,
• 80% x 2,
• 85% x 1 x 3

Front Squat – Heavy Single

• 90% x 1 x 2

4 Sets, No Rest

• 10 KB swings – Heavy!
• 10 DB chainsaw row/arm

Missing summer?…. Hows your challenge going.. Beach season is only 4 months away!!

Reminder: Winter is upon us.. Please bring another set of shoes to train in. We don’t want to track in salt , dirt and water and get the floor we do burpees on dirty..

WOD:

Skill
“Thruster” Complex, 10 sets increasing weight.

• 1 – Front Squat
• 1 – Push Press
• 1 – Thruster

Met-Con
15-12-9

• Thrusters (115/75)
• KB Swing (53/35)
• Box Jump (24/20)

Who the heck is this!?..

WOD:

SKILL**Superset these movements**
3 sets of

• 5 – Pistols (single leg squat)
• 5 – Single Leg Kettlebell Romanian Dead Lift.

Met-Con
5 Rounds

• 12- Deadlift (135/95)
• 21- Box Jumps (24?/20?)

USAW – WOD

Hang & Balance

• Hang snatch (below knee) – 75% x 2 x 5
• Hang clean (below knee) – 75% x 2 x 5
• Heaving snatch balance – 4 x 3

5 Minute AMRAP (keep good form!)

• 1-Arm KB clean + push press x 5/arm
• 5 lateral lunge/leg

WOD:

Kettlebell Class w/ Coach Adam – 9-10am

• Work on your KB moves. You know you have to.  This class is becoming super popular.. Join the party.

Open Gym – 10 -12pm..

Rules for Open Gym: (This will be monitored by Coach Adam, but you will be on your own)
You can come in and,

• Perform any WOD you missed from this PAST week
• Work on any skills or drills you want to work on. (Strength, Gymnastic, Etc)
  

You CAN NOT come in and,

• Program your own workout
  
• Take over Coach Adams time and try and get a free 1 on 1 session.
• Hang out and do nothing

WOD:

3 rounds of:

• 30 Burpees
• 30 Knees to Elbows or 50 Sit-ups

When Exodus Attacks!!!

WOD:

Skill

4 sets of

• 7- Good morning
• 1:00 Wall sit

Met-Con
18-15-12-9-6-3

• Kettlbell snatch (Left arm) 53/35
• Kettlbell snatch (Right arm)
• Pullups

WOD:

Clean and Jerk/Double Under (#185/#115)
5 Rounds for time:

• 6 – Clean and Jerk
• 30 – Double Under

What is CrossFit? Let them all know!….

WOD:

• 1 Hang Power Snatch (115/85)
• 1 round of ‘Cindy” **5 pull-ups, 10 push-ups, 15 air squats**
  
• 2 Hang Power Snatch
• 1 round of “Cindy”
• 3 Hang Power Snatch
• 1 round of “Cindy”
• 4 Hang Power Snatch
• 1 round of “Cindy”
• 5 Hang Power Snatch
• 1 round of “Cindy”
• 6 Hang Power Snatch
• 1 round of “Cindy”
• 7 Hang Power Snatch
• 1 round of “Cindy”
• 8 Hang Power Snatch
• 1 round of “Cindy”
• 9 Hang Power Snatch
• 1 round of “Cindy”
• 10 Hang Power Snatch
• 1 round of “Cindy”
  

USAW WOD:

• Clean & Jerk – 5 x 3 (70-80%)
• Clean pull – 4 x 4
• Front squat – 4 x 2

Feel out weights for each exercise that are challenging but not max efforts.
4 Rounds, No Rest

• 10 Topside Plate Halfmoons
  
• 10 Hanging Leg Raises

WOD:

Skill

• 3×5- Light thruster (for speed) **Apx. 40-60% 1rm**
• 3×3- Heavier thruster for load **Apx. 65-75% 1rm**

Met-Con
10 Rounds

• 10 Thruster 95/65
• 10 Push-ups