Monthly Archives: April 2016

Saturday surprise SMASH session partner WOD! Come in to lift something heavy and push yourselves!

4/29/16
Gymnastics WOD (10 minutes)
Every 30 seconds perform:
3 chest to bar

WOD 1 (EMOM 15 Alt.)
Minute 1 – 15 Pushups
Minute 2 – 12/15 Calorie Row
Minute 3 – 15 Med Cleans (14/20)

WOD 2 (for time)
“Core smash”
50-40-30-20-10
Sit-ups*
*30 second plank at the beginning/end and in between each set of sit-ups

4/28/16
Strength
A1) Front squat
A2) Jerk balance (superset)

WOD (for time)
100 double unders
50 deadlifts
50 shoulder 2 overhead

4/27/16
Wednesday WORK!

3 rounds for time of:
30 wall balls (14/20)
15 power snatch (55/75)

Rest exactly 5 minutes

9-15-21
Bar facing burpees
Toes 2 bar
Overhead squats (65/95)

immediately into…

3RM hang power clean*
*CAP 7 from finishing your WOD!

4/26/16
Strength
A1) Back squat
A2) Strict press (superset)

WOD (AMRAP 12)
30 KB Swings (53/35)
30 Push Ups

4/25/16
Strength
1 Squat clean + 1 front squat + 2 split jerks

EMOM 5
3 Clean & split jerk

WOD
Surprise WOD courtesy of crossfit.com!

Cash-out
Core work

Saturday Partner WOD!

Strength
2RM strict press

Partner WOD (For time)
75 burpees

75 Front Rack Lunges (65/95)
(Rest = hold plank position)

75 Power Cleans (65/95)
(Rest = static hang in any grip)

75 Squats (65/95)
(Rest = Bottom of air squat hold)

6 x 200m Sprints
(partner 1 runs/rows, partner 2 rests, then switch: each partner runs/rows 3 times)

4/22/16
Strength
Split jerk
*5# increase from last week OR same weight minimum

Gymnastics WOD (for time)
75 chest 2 bar
*EMOM, starting immediately, you MUST perform 5 burpees.

Cash out
Core work

4/21/16
Strength
A1) Front squat*
*increase by 5# or 10# exactly from last week on all sets
A2) Jerk balance (superset)

WOD (AMRAP 5)
“Open 11.3”
Squat clean & jerk (165/110)

709’ers!
Regularly scheduled classes will be cancelled for the evening, however, feel free to do a WOD (100 burpees for time…and why not, post your time below!) and some active recovery at home. You can always do the shoulder/scap session at home also! See you all tomorrow and stay inside, it is nasty out there!