WODs 7.31.17 - 8.4.17 - Next intro starts 8.8.17

August is here this week! School will be starting back soon and everyone will be getting back on a schedule. We see lots of gym growth when school starts back. If you have friends that have talked about trying Crossfit then August 8th would be a perfect time for them to join our intro class. Get more info and register by clicking this link.  Thank you for being and awesome and encouraging community. We are making a difference in peoples lives. 

Monday

1. Snatch Pull - Build up to
(105%/3)4

2. Back Squat
(80%/4)4

3. Conditioning
5 RFT:
400m Run
15 Power Snatches (75/55) - Do not drop the bar from overhead!!

4. Gymnastics Conditioning . (extra outside of class time)
Ring Muscle-ups:
3×80% unbroken
rest :80 seconds

Tuesday

1. Conditioning
For Time:
3 Rounds Bergeron Beep Test
50/35 Cal Row
3 Rounds Bergeron Beep Test
50/35 Cal Row
3 Rounds Bergeron Beep Test

Bergeron Beep Test:
7 Thrusters (75/55)
7 Pull-ups
7 Burpees

2. Extra work for competitors

2. Barbell Conditioning
EMOMx10
Minutes 1-5: 4 Snatches (155/115)
Minutes 6-10: 6 Clean and Jerks (155/115)

Wednesday

 

1. Power Clean
(80%/3)5

2. Push Press
(80%/3)5

4. Conditioning
For time:
1 Power Clean (155/105), 30 DU
2 Power Cleans (155/105), 30 DU
3 Power Cleans (155/105), 30 DU

10 Power Cleans.......

Add (1) Power Clean per round until 10

Thursday

 

1. Midline (Anterior) 
8 x :25 on / :15 off
L-Sit Hold

2. Midline (Posterior) 
5 x 200m Bag Walk (100/50) 
rest 1 minute between sets

3. Conditioning

"Diane"

For Time:
21-15-9
Deadlifts (225/155)
Handstand Push-ups

Friday

1. Front Squat
(80%/4)4

2. Conditioning
“31 Heroes”
Teams of 2, AMRAP 31:
8 Thrusters (155/105)
6 Rope Climbs or towel pull ups or towel ring rows
11 Box Jumps (30/24)

Continuous run with Sandbag (45/25)

Like the warriors of our armed services, this WOD is about working together, sacrificing yourself for your teammate, and accomplishing the mission together. Partner 1 performs the workout listed above. Partner 2 runs 400m with a sandbag (45/25). When Partner 2 returns from the run, Partner 1 will grab the sandbag, and begin their 400m run, while Partner 2 continues the workout where Partner 1 left off.