Partner Wod
Spend the first part of class getting your equipment ready for your team. one partner works at a time except on the run.
This is an AMRAP, see how many rounds you can get through in 30 minutes.

Then straight through
30 Minute Amrap
(start with 1000m row to be done once only as a buy in)

30 deadlifts (225/185)
60 wall balls (20/14)
60 kettle bell swings (70/55)
60 ab mat sit ups
400m run together

8am endurance
Partners
We will try to have all the teams do this in order, might have to flip flop the bike and rower for some teams.
100 Burpees
4 800m runs
100 Bike cals
8 400m runs
100 rower cals

9am and 10am
*Quick note on the 9am and 10am classes. These are tough to finish for everyone. If you are new to crossfit you can still come in and do these. Finishing 1 or 2 of these workouts is fine. 3 workouts back to back to back is tough….
Or grab a friend and try them as partner wods


For time:
15 Clean & Jerks, 135/95 lbs
30/20 Bike Calories
15 Clean & Jerks, 135/95 lbs

Rest 5 Minutes
3 rounds for time of:
21 Wall Balls, 20/14 lbs
18 Pull-ups
15 Kettlebell Swings, 53/35 lbs
12 Handstand Push-ups

Rest 5 Minutes
For time:
10 Deadlifts, 275/185 lbs
Row, 1000 m
10 Deadlifts, 275/185 lbs

Warm up
2 Rounds
8 Empty Bar Front Rack Lunges
8 Hang Power Cleans
8 Front Squats
8 Push Presses
Then 5 HSPU Negatives

Wod first today with a little strength/skill session after

For Time
15 Thrusters 105/70lbs
10 HSPU
20 Front Rack Lunges 105/70lbs
10 HSPU
15 Thrusters 105/70lbs
10 HSPU
20 Front Rack Lunges 105/70lbs
10 HSPU
15 Thrusters 105/70lbs

Extra work for quality
3 Rounds Max Inverted Barbell Rows Rest 3:00

By now you have seen or heard the details at the gym
Today is the day

The 5th Annual Bill Sheehan Turkey Sandwich 5k

Run like the wind

The main focus of the hour today is the snatch. Everyone can benefit from warming up more for this movement. Don’t save gas for the wod. Do the snatches at the percentages of your 1 rep max you found last week.

Warm up
8 Pause OHS (3-count pause)
8 Muscle Snatches
8 Muscle Squat Snatches
8 Power Position Squat Snatches
8 at the knee Squat Snatches
8 Below-the-knee Squat Snatches
8 Squat Snatches
*5 burpees or a 100m run between exercises

Strength
Squat Snatch 6×3 @ 65-75% Drop and Reset

Wod-
For Time
400m Run
15 Cleans 135/95
400m Run
12 Cleans
400m Run
9 Cleans
400m Run
6 Cleans