Saturday 9-10-16
In teams of two
18 min AMRAP
10 pull ups
100m farmers carry (weight TBD)
10 wall ball 20/14
** partner not completing round does double unders 1 double under =-1 sec off final time.
Friday 9-9-16
Warmup
50 double unders
3 rounds
10 pull-ups
10 sit-ups
10 squats
Rest 2 min
9 push-ups
Wod
4 rounds
400 m run
25 wall ball shots 20/14
25 SDLHP 75/55
Thursday 9-8-16
Warmup
400 m run
3 rounds
10 jumping jacks
10 lunges
10 push-ups
WOD
“Elizabeth”
21-15-9
Cleans 135/95
Ring dips
Wednesday 9-7-16
Warmup
500 m row
3 rounds
10 SDLHP 35/25
10 KBswings 35/25
10 goblin squats 35/25
2 min rest
7 push ups
WOD
WOD
OHS
1-1-1-1-1-1-1
Tuesday 9-6-16
Warmup
50 double-unders
3 rounds
10 deadlifts 45/35
10 hang cleans 45/35
10 push press 45/35
WOD
4 rounds
250 m row
25 box jumps
10 hang power cleans 115/75
Monday 9-5-16
Labor Day schedule
I’m planning on doing one class at 10:00am, if you can’t make that class and would like to workout, please message me.
Warmup
400 m run
3 rounds
10 push ups
10 sit-ups
10 ring pullups
2min rest
Then 5 push-ups
WOD
12 min AMRAP
25 double …
Sunday 9-4-16
Open gym
2-3
Saturday 9-3-16
“CrossFit golf”
30 deadlifts (3) 185/135
30 HSPU (5)
30 pullups (3)
50 push-ups (3)
50 front squats (5) 155/115
60 double unders (4)
50 wallball (4) 20/14
30 hang power clean (5) 115/75
50 KB swings (4) 53/35
Here’s how it will work. In teams of two, you’ll move …
Morning classes canceled
I’m canceling the 5:15 and the 6:00 am classes for Friday. Assuming that the storm moves through on time, we will try for 9:00 am.
Friday 9-2-16
Warmup
500 m row
3 rounds
10 SDLHP35/25
10 KB swings 35/25
10 goblin squats 35/25
WOD
Bench press
1-1-1-1-1-1-1
***Please keep an eye out for changes in schedule for tomorrow. I’m planning on running regular times, but if the weather gets bad, I may cancel the morning classes.