** special hours due to Veterans Day. I’m doing a 6:00 am and a 10:00am, please let me know if you have a conflict with either of those times..
Warmup
200 m run
WOD specific warmup
850 CrossFit open WOD 1 is 16.4
13 AMRAP
55 deadlifts 225/155 lbs
55 …
Warmup
400 m run
3 rounds
10 deadlifts 45/35
10 press 45/35
10 OHS 45/35
WOD
OHS
3-3-2-2-2-1-1-1-1-1
Warmup
500 m row
3 rounds
10 pull-ups
10 push-ups
10 squats
WOD
For time:
15 squat cleans, 115/80.
30 toes-to-bars
30 box jumps, 24-inch box
15 muscle-ups
30 shoulders-to-overheads 115/80
30 double-unders
15 thrusters 115/80
30 pull-ups
30 burpees
300-foot walking lunge with a 45-lb. plate held overhead
Warmup
50 double-unders
3 rounds
10 squat cleans 45/35
10 jerks 45/35
10 thrusters 45/35
2 min rest
WOD
4 rounds
800 m run
Rest 4 min after the last person is back
Warmup
400 m run
Burgener warmup
Wod
Snatch 1-1-1-1-1 reps
Clean and jerk 1-1-1-1-1 reps
Deer run 5k starts at 8:00, I’ll be doing the warmup at around 7:30, please come out and support the middle school.
WOD
Due to the deer run, we’ll have an open gym on Saturday and closed on Sunday.
Open gym 10:00-11:00
** deer run 5k/1mile run is saturday, please attend if you can.
Warmup
500 m row
3 rounds
10 jumping jacks
10 ring rows
10 box step ups
2 min rest
WOD
Complete as many rounds as possible in 12 minutes of:
3 snatches 115/85
6 clean and jerks 115/85
…
Warmup
400 m run
3 rounds
10 deadlifts 45/35
10 squat cleans 45/35
10 alternating split jerks 45/35
Rest 2 min
WOD
Split jerk
3-3-3-3-3-3-3
Warmup
50 double unders
3 rounds
10 SDLHP 35/25
10 KB swings 35/25
10 goblin squats 35/25
2 min rest
WOD
5 rounds for time of:
5 power cleans 95/65
5 thrusters 95/65
5 bar facing burpees
Warmup
500 m row
3 rounds
10 deadlift 45/35
10 hang clean 45/35
10 hang snatch 45/35
WOD
Hang squat snatch 3-3-3-3-3 reps
Hang power clean 3-3-3-3-3 reps