THURSDAY, AUGUST 27th 2015

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WOD:

800 meter run

3 rounds of:

10 deadlifts(125/155) 

10 Push Jerks(125/155)

10 Box jumps

800 meter run

Cashout:

3 rounds not for time of:
25 grasshoppers

25 supermen hollow rocks

WEDNESDAY, AUGUST 26th 2015

SAM_0797

STRENGTH:

BACK SQUAT: 

4 x 3 with a 2 second pause at bottom

4 x 3 regular with focus on power out of bottom

Sets are building…

WOD:

WITH A PARTNER:

6 minute AMRAP of:

WALL BALLS

rest 2 minutes then…

6 minute amrap of:

100 meter sprints

*Only 1 partner working at a time…

AUGUST, 25TH 2015

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STRENGTH:

15 minutes to work to heavy single powerclean and jerk

WOD:

Amrap in 8 minutes of:

5 hang powerclean (95/125)

7 pull ups

9 hand release pushups

CASHOUT:

3 rounds not for time of:

2 bear crawls

25 sit ups

60 second plank hold

MONDAY, AUGUST 24TH

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STRENGTH:

Every 2 minutes for 16 minutes complete 2 power snatches (resting 10 seconds btw reps)

*building

WOD:

5 rounds for time of:

5 power snatches (95/115)

10 OHS (95/115)

30 double unders


*PLEASE KEEP AUTUMN HOLLOWAY IN YOUR PRAYERS AS SHE UNDERGOES SURGERY MONDAY MORNING ON HER KNEE!

ANNOUNCEMENTS:

  1. Please pay for shirts asap should be in this week…
  2. Check out http://www.mutesportsequipment.com they will be at the gym September 3rd if your interested in a customized jump-rope.

SATURDAY, AUGUST 22 2015

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3 rounds of every 10 minutes complete:

2 laps around building

20 KB swings

15 pull ups

FRIDAY, AUGUST 21st 2015

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TEAMS OF 2 COMPLETE:

100 BURPEES (PARTNER HOLDS BARBELL IN OH POSITION)

100 GROUND TO OVERHEAD (115/75) ( PARTNER HANGS FROM PU BAR)

100 BOX JUMP OVERS ( PARTNER HOLDS PLANK FROM ELBOWS)

  • ONLY 1 PARTNER WORKING AT A TIME…..WORK CAN ONLY BE DONE WHILE PARTNER IS HOLDING THESE POSITIONS.

SATURDAY, MAY 13TH 2017

CrossFit

Metcon (Time)

For Time w/partner:

200 Air Squats (split however)

500m Row

100 STO (split however) (75/105)

400m Row

50 Double Unders/150 Singles (each)

300m Row

50 HR Push-Ups (split however)

200m Row

20 Clean and jerks (75/105))(alternate reps)

100m Row

*clean is full squat

SATURDAY, NOVEMBER 4TH 2017

CrossFit