Five rounds for time of:

10 Burpees

10 Toes Thru Rings

10 KB Snatch Right Arm

10 KB Snatch Left Arm

Partner 500m Row x 4

Rest while your partner rows

Four rounds for time of:

15 Wall Ball Shots 20/14

15 OH Weighted Lunges 45/35

Five rounds for time of:

10 Ring Dips

15 Box Jumps 24/20

20 Sit Ups

Weekly Warm Up

Saturday
4 Rounds
400m Run
50 Air Squats

Everyone Loves Burpees!!!

Weekly Warm up

Friday

10-9-8-7.....1

Press

Burpee

Chet to bar pull up

Weekly Warm Up

Thursday

5 rounds

10 Trusters

20 Kettlebell Swings

Weekly Warm up

Wednesday

"Cindy"

Amrap 20min

5 pull ups

10 push ups

15 air squats

Or

"Mary"

5 HSPU

10 Pistols

15 Pull ups

We are having an Olympic lifting seminar. Dates and times will be established soon. Please sign up in the gym if you are interested in attending. The sectional workout time line has been extended for another week, so there will not be a workout this Saturday.

Painful Wod!!!

Weekly Warm Up

Tuesday

Amrap 10 mins

30 Double Unders

15 Ground to Over Head

Then...

30 T2B (NFT)

Prepare your self to be in serious pain. What a terribly hard Couplet!!

Great Job Kelly on this workout you really rocked it!!

Some really great things are happening in the gym, people are pushing themselves beyond there limits, beyond there comfort zone. We are so proud of all of you!! Keep reaching for your goals. Great Job Chris! We will be doing the Sectional Workout this Saturday, come Cheer on your fellow CrossFitters throw Down

Weekly Warm up: Dynamic Warm Up, Spider Man, Inch Worm, Hip rotation, Jump touch

General Warm Up: You create your own warm up must consist of your deficiencies . 5-7 Mins.

Monday

CrossFit Total

Squat 1RM

Press 1 RM

Deadlift 1Rm

21-15-9 reps for time of:

Burpees

Overhead Squat 115/80

As many rounds as possible in 15 minutes of:

5 Muscle Ups

300m Run

10 Deadlift 225/155

Three rounds for time of:

30 Double Unders

15 Kettlebell Swings 32kg/20kg

10 Push Ups

Three rounds for time of:

300m Run

15 Pull Ups

15 Hang Power Snatch 95/65

Fot time:

5 Squat Cleans 135/95

25 Barbell Lateral Jumps

5 Squat Cleans

25 Wall Ball

5 Squat Cleans

50 Abmat Sit Ups

5 Squat Cleans

25 Wall Ball

5 Squat Cleans

25 Barbell Lateral Jumps

5 Squat Cleans

Five rounds for time of:

9 Burpees

12 Air Squats

15 Push Press 95/65

Five rounds for time of:

10 Toes to Bar

10 Pull Ups

10 Ring Dips

1 Rope Climb

Sunday
50 Snatches for time
95/65
then..
4x 1:00min work/ 1:00min Rest
Row

Saturday

3 Rounds
10 Deadlift 275/185
50 Double Unders

Then...
100 Ab Mat Sit-Ups

Weekly Warm Up

Friday
7rounds
10 tire flips
20 Air squats
10 box jump

Weekly Warm Up

Thursday

5k Run

Weekly Warm Up

Wednesday
Jerk
3-3-3-3-3
Then...
"JT"
21-15-9
HSPU
Ring Dips
Push ups

Weekly Warm Up

Tuesday
5 Rounds
10 Front Squat(135/95)
10 Calorie Row

Weekly Warm-up
Perfect Stretch (knee to chest, spiderman, forward fold)
High Knees, butt kicks, broad jumps, 10 burpees
10 Dislocates, 2x5 Hang Power Snatch, OHS, Squat Snatch round 2 barbell

WOD - "Filthy Fifty"
50 of the following:
Box Jumps 24/20
Jumping Pullups
Kettlebell Swing 1 pood
Walking Lunge steps
Knees to Elbows
Push Press 45#
Back Extension
Wall Ball 20/14
Burpee
Double Under

Complete as many rounds in 20 minutes as you can of:

10 Ring Dips

5 Squat Cleans 135/95

20 Abmat Sit-ups

21-18-15-12-9-6-3 reps of:

Air Squat

Push Jerk 75/55

Floor Press 3-3-3-3-3

then...

Complete as many rounds in 15 minutes as you can of:

2 Rope Climbs

10 Push -Ups

20 Walking Lunges

8 rounds of Tabata intervals of the following exercises:

Kettlebell Swing 1.5/1 pood

Knees to Elbows

Row for Calories

Lowest rep of each exercise counts.

Four rounds for time of:
15 Wall Ball Shots 20/14
Run 400m

Back Squat 5-5-5-5-5 reps

then...

Four rounds for time of:
10 Sumo Deadlift High-Pull 95/65
10 Chest to Bar Pull-Ups