Lift: 15 minutes to build to a heavy Hang Squat Clean single
-
WOD:
100m Sprint
20 Dumbbell Ground to Overhead (35/25)
100m Sprint
15 DB G2O (55/40)
100m Sprint
10 DB G2O (70/50)
AMRAP 14 minutes
Mobility: wrist/forearm mob – on floor hands and knees, hands flat on the ground fingers pointed back toward body, move torso towards feet as the tensioner.  Also can be done standing using a wall.
-
Dean

Lift: Bench Press 10-5-8-4-6-3
-
WOD:
Max effort Airdyne Bike 3 Minutes
Max Burpees  3 Minutes
Max Calorie Row 3 Minutes
Max Wall Balls 3 Minutes
Score = burpee/row/wall ball
 
 -
Mobility: LAX ball smash shoulder
-
Halie

Lift : Back Squat 3RM
-
WOD:
Run 400m
25 Box Jumps (20/16)
Rest 1min
Run 400m
25 Box Jumps (20/16)
Rest 1min
Run 300m
20 Box Jumps (20/16)
Rest 1min
Run 300m
20 Box Jumps (20/16)
Rest 1min
Run 200m
15 Box Jumps (20/16)
Rest 1min
Run 200m
15 Box Jumps (20/16)
Rest 1min
 -
Mobility: pre lift banded lunge, post wod trap calves
-
Chuck during the 5k

Lift: Accumulate 5 Minutes in any plank(s) – Chinese, regular, on rings, side, etc.
-
WOD:
3 Rounds for Time of:
7 L-Pullups
14 Kipping Pullups
7 Strict Ring Dips
14 Kipping Ring Dips
7 Strict Toes to Bar
14 Kipping Toes to Bar
For time and quality
-
 
Mobility: OH band distraction 3 min/side show different variations
-
Abby’s been working hard

Lift: Find a heavy complex of 1 Snatch Deadlift + 1 Snatch Pull + 1 Snatch
-
WOD:
Starting at 0:00 – Row 300m for time
At 2:00 – Begin 8 minutes AMRAP of:
2 Power Cleans (115/80)
2 HSPU
4 Power Cleans
4 HSPU
6 Power Cleans
6 HSPU
At 11:00 – Row 300m for time
*Record Lift/Row Time/Score/Row Time
-
Mobility: Sampson Stretch
-
Hunter and Jimmy playing above the rim

WOD: Kalsu
100 thrusters 135/95 with 5 burpees at the top of every minute
for time

-

Notes: scaling is important here.  Options are; cut down the weight, 3 burpees on the minute, or cut down total thrusters.

Kalsu results

-

This is an extremely difficult workout, it demands every ounce of energy you have to give.  It will also test your mental toughness.  Congratulations to all who did it.  We had 3 ladies finish it at the prescribed 95 lbs.  That is impressive, nice job!

-

We don’t talk enough about the unintended or side effects of CrossFit.  Much of our focus is based on the physical adaptations that come from constantly varied, functional movements performed at high intensity.  It has been said that the greatest adaptations from CrossFit happen between the ears (Glassman).  I agree.  Once you learn the program, you can do it anywhere.  If you truly understand and employ the principles behind the program you will be a very fit individual.  You will also learn that you are capable of so much more than you think you are.  This can have tremendous implications in every facet of your life; career, relationships, finances, spirituality, you name it.  So if you are using our program to improve the quality of your life, I’m not telling you anything you don’t already know, keep doing what you’re doing.  If you’re not….stop in for a workout.

Lift: Snatch work to heavy single


WOD:
30 double-unders
1 snatch @ 80% of lift for the day
6 rounds
score is total weight lifted, no time


Mobility: banded hip opener

Adam

Lift:
strict pull-ups (max -2)
bar dips (max -2)
3 sets


WOD:
5 bar muscle-ups
10 SDHP 75/55
AMRAP 8 minutes


Notes: max -2 means do a set and stop 2 reps before failure shooting for 8-12.  Weight or band as needed.
Mobility: forearm smash with barbell

Jess