Monthly Archives: May 2017

6/1/17
WOD (EMOM 30)
“Fortitude”
Odd: 15 calorie row
Even: 15 burpees
*Fortitude – courage in pain or adversity.

5/31/17
WOD*(for time)
15-12-9
Deadlifts (BWx2)
Strict shoulder press (3/4 BW)
*Thank you crossfit.com…. kinda.

Cash-out/Extra Credit

5/30/17
Gymnastics session

WOD (For time)
“Head game”
7 rounds of:
7 Front squats (135/95)
7 push press (135/95)
*every time you drop the bar you must perform 7 barbell burpees

5/29/17
WOD (for time) (35/53)x2
“UB Kettlebell Hell”
4 rounds of:
10 Double KB Clean
Double KB FR Carry**
10 Double KB STOH
Double KB FR Carry
10 Double KB FR Lunges
Double KB FR Carry
10 Double KB FR Squat
*Yes, each individual round is “meant” to be performed unbroken
**The Kettle Bell Front Rack carry is a walk of 4 mat lengths (yes, the long way) over AND back. You must go over and back and NOT 8 mats straight through.

Saturday partner WOD (for time)
60 Deadlift (185/135)
300 Air Squat
60 Power Clean (135/95)
200 Sit-up
60 Front rack lunges (115/75)
100 Push-up

5/26/17

*please note that our 630pm class will be cancelled tomorrow evening, so try to get in for 530pm (or our earlier classes) to give this tough WOD a push with your fellow 709ers! Open gym will also be available during regular times tomorrow!

 

WOD (for time)

10 rounds of

5 Front squat* (185/125)

10 calorie row

*Front squat is from the floor, however, scale to the rack (if necessary) to get the heavier weight!

 

Cash-out

Core smash session

EMOM 30 “Special” happening tomorrow 709ers!

I mean….it is 5 minutes less then last week, so, your welcome!

5/24/17

WOD (“AMURAP 28”)

“Unbroken intervals”

Every 2 minutes perform (x4)

20 UB Thrusters (55/75)

~Rest 2 minutes~

Every 2 minutes perform (x4)

20 UB chest to bar

~Rest 2 minutes~

Every 2 minutes perform (x4)

20 UB hang power cleans (65/95)

5/23/17

Strength

Deadlift

Find 20RM

 

WOD (for time)

80 double unders

40 calorie row

30 pullups

20 burpee box jump overs (24/20)

10 Power cleans (185/125)

5/22/17

We will be having a class tomorrow at 11AM! Bring it!

 

WOD (AMRAP 22)

11 Power cleans (95/65)

11 Front squat (95/65)

11 shoulder to overhead (95/65)

11 box jumps (24/20)