WODs 10.3.16 - 10.7.16

New FIT Hoover bootcamp class at 5 AM M-F starts tomorrow. All class times can be found at www.FITHoover.com .  If you know people that may be a bit nervous about Crossfit send to FIT Bootcamp.  Workout programming can be seen at www.fithoover.com. 

New intro class starts this Tuesday. To send some they can register at http://crossfitj19.com/introcourse/

Still looking for a few more judges and volunteers for BOA on October 15th.  Register here

We are now stocking SFH Proteins and Supplements. Inquire at the gym. www.sfh.com

Looking forward to some great training and great weather this week. See you at the gym!

Monday

Run 800

50 Push ups

Run 600

40 Sit ups

Run 400

30 Squats

Run 200

20 Ring Dips

Run 100

10 Burpee Pull Ups

Tuesday

Find a 1 RM of the complex:

1- Hang Snatch

1- Power Snatch

1-Full Snatch

2 - OHS

Then

12 Min AMRAP

5 Push Press 115/75

5 OHS 115/75

30 Double Unders

Wednesday

Run the loop

"Tabata"  - 3 times through each exercise

Scissor Kicks

Bicycle Crunches

Plank

Alternating single leg V ups

Run the loop the opposite way

Thursday

Partner Back Squat 

5-4-3-2-1 - Score is total of all lifts - Both athletes do 5-4-3-2-1

Then

With a partner

Complete as many reps as possi ble in 8 minutes of:
135/95-lb. deadlifts, 10 reps
15 box jumps, 24/20-inch
185/135-lb. 
deadlifts, 15 reps
15 box jumps, 24/20-inch
225/155-lb. 
deadlifts, 20 reps
15 box jumps, 24/20-inch
275/185-lb. 
deadlifts, 25 reps
15 box jumps, 24/20-inch
315/205-lb. 
deadlifts, 30 reps
15 box jumps, 24/20-inch
365/225-lb. 
deadlifts, 35 reps
15 box jumps, 24-inch

Friday

Complete as many rounds and repetitions as possible in 20 minutes of:
60-calorie row
50 toes-to-bars
40 wall-ball shots, 20 lb. to 10-foot target 14 lb to 9 foot
30 cleans, 135 lb.
20 muscle-ups