WODs 8.14.17 - 8.18.17 - Next Intro Starts September 12th

Focus, Focus , Focus. Give it all you have this week!

School is back is session! Yay!!!! We just launched a new 7:30 AM Bootcamp class that meets M-W-F. This is not a Crossfit class. This is a fast paced lots of movements cardio blaster that can be tailored for the most out of shape to fit individuals. Chrissy Holden is the leader and she is just plain awesome. 

We also have just launched our personal training program for people that are interested in more individualized training. More information can be found at -https://www.facebook.com/J19PersonalTraining/ 

The next intro to Crossfit class will begin on September 12th. This course is nine classes over a three period that prepares individuals for our regular group Crossfit classes.  More info and to register CLICK HERE .

Monday 

1. Snatch
70%/2
75%/2
80%/2
85%/2
90%/1
95%/1

2. Snatch Pull
(110%/2)4

3. Back Squat
(85%/5)5

4. Conditioning
3 RFT:
400 Meter Run
15 Clean and Jerks (115/80)
75 Double-Unders

Tuesday

1. Barbell Conditioning
EMOMx6
3 Power Cleans + 3 Front Squats + 3 Push Jerks (155/105)

2. Conditioning  (to maximize equipment start one group then another on the rest)
AMRAP 3, Rest 3:00
21 Calorie Row
21 Erg Burpees
Max Thrusters (75/55)

AMRAP 3, Rest 3:00
18 Calorie Row
18 Erg Burpees
Max Thrusters (95/65)

AMRAP 3, Rest 3:00
15 Calorie Row
15 Erg Burpees
Max Thrusters (115/80)

AMRAP 3
12 Calorie Row
12 Erg Burpees
Max Thrusters (135/95)

Wednesday

1. Conditioning
For Time:
15-10-5
Kettlebell Swings (70/53)
Toes to Bar

800 Meter Sandbag Run (50/35)

5-10-15
Kettlebell Swings (70/53)
Toes to Bar

* Extra work for competitors

Power Clean
(70%/5)5

Thursday

20 Min AMRAP

50 Tire Sledge Hammers

50 Russian Twists

50 OH Lunge Steps 35/25

50 Push Ups

Friday

1. Barbell Conditioning
For Time:
10 Thrusters (115/80)
change weights
8 Thrusters (135/95)
change weights
6 Thrusters (155/105)
change weights
4 Thrusters (185/135)
change weights
2 Thrusters (205/145)

2. Clean Pull
(110%/2)4

3. Conditioning
3 RFT:
500 Meter Row
12 Burpees
21 Box Jumps (24/20)