WODs 4.24.17 - 4.28.17

Participants in the 2017 Team Challenge please follow this link to check to see if your score has been entered and is accurate for event 1. Click here

If you need to enter your score for event 1 click here.  All scores must be entered by 7:30 PM Central time Monday the 24th of April.  Click here to enter.

Bootcamp classes are growing.  These classes are designed for any level athlete. They can be used as a stepping stone to Crossfit or are great for general fitness and weight loss.  Please refer your friends to these classes. M-W-F  5AM and 11:30AM  M-TH 5:30 PM Sat. 10 AM.

Monday 

Event 2 - Team Challenge

15 Mins to find max clean and snatch.  This can be any type of clean or snatch.  Your score is your total combined load.  Enter score using this link

Then 

Back Squat 

1 x 5 @ 82.5 %

Front Squat 

4x5 @ 70%

1x3 @ 75%

2x2 @ 80%

1 x 1 @ 90%

Tuesday

Start half the class on one amrap and the remainder on the other. 

10 Min AMRAP

10 Ring Push Ups

10 Sit Ups

10 Burpee Strict Pull Ups

Rest 3 Mins

10 Min AMRAP 

15 Cal Row

14 Dumbell Snatches 50/35

Wednesday

Work to a max of the following complex. 

1 Clean + 1 Hang Clean + 1 TNG Squat Clean

Then at a moderate pace

Bike 5 MIns

Rest 1 min

Run 5 Mins

Rest 1 Min

Double Under 5 Mins

Rest 1 Min

Row 5 Mins

Thursday

Front Squat 

1x5 @ 80%

Back Squat 

4 x 9 @ 70%

Then 

5 Rounds for time

10 Pull Ups

15 WBs 14/20

10 HSPU

Friday

For Time:

400 Meter Farmer Carry AHAP (can use sandbags or KBs)

400 Meter Run

200 Meter Farmer Carry AHAP

200 Meter Run

50 Burpees