Just a wod today! We want you to push yourself on this. Why JUST a Wod today? When we just have a wod that means we want you to push yourself on it. Warm up properly, you should be sweating before you start. Max effort on the workout. Focus, don’t just go through the motions.

Busy classes there will 11-12 crossfit spots inside and the rest outside. No exceptions. When you are done with class you are more than welcome to hang out, just do it outside. We want no crowding whatsoever in the building.

Make sure you are really warmed up before you start.
Warm up
Row or bike for 5 minutes, whatever machine you are going to use during the wod pick that machine.

Then 3 rounds
15 squats
10 push ups

Go through two or 3 rounds of 5-10 reps of the wod
so
5-10 thruster
5 cals
build up to your dumbbell weight if you need to.
*barbell can be subbed 95/65

Wod courtesy of Training Think Tank
*all our effort, we will be retesting this one
Throwdown 55
27-21-15-9
Row or bike Cals
DB Thrusters 50/35

Run Version
27 Thrusters
Run 800
21 Thrusters
Run 600
15 thrusters
run 400
9 thrusters
run 200

Extra work- OUTSIDE
4 Rounds
1 Sled push down and back
1 Minute of static hang from the bar (outside rig) yup.. just hand for minute
2 Minutes plank (accumulate it if you cant hold it for 2 minutes straight)

Change of plans if you read this earlier. Solo workout today

10 Minutes Amrap

14 single arm DB snatches
14 Burpees

Rest 3 minutes
10 Minute amrap
10 Single arm Db hang clean and jerk (5 each arm)
12 squats with your DB
run 200M


Rest 3 Minutes

Wod 3
4 Minutes
as FAR as possible single arm DB overhead lunge. Switch arms as needed. walk back and forth between 100m mark.

8am- You did a 2 mile time trial two weeks ago. lets test your mile time. Is should be LESS than half of your 2 mile time. Lets get some people out here to push each other. Warm up properly! DONT AVOID THE RUN.

9am and 10am

3 rounds for time of:
20 Toes-to-bars
7 power cleans

Rest 5 minutes

3 rounds for time of:
21 Bar Facing Burpees
7 Hang Squat Cleans, 155/105 lbs

Rest 5 Minutes

3 rounds for time

20 front rack lunges 135/95
7 Ring muscle ups, bar muscle ups or 10 Pull ups

Warm up
Barbell Warm up
2 Rounds
Minute 1- 10 clean grip high pulls
Minute 2- 5 Power positon power cleans+ 5 hang position power cleans
Minute 3- 7 Power Cleans from the shin
Minute 4- 7 Squat cleans starting from the power position

Strength- 5 Minutes to warm up with some weights then 20 Minutes to establish a 1 rep max squat clean

Wod
4 Rounds For time
5 Ring muscle ups (sub bar muscle ups or chest to bar pull ups, pull ups, or 10 ring rows
6 Clean and jerk 185/135
400m Run

Lets Deadlift, it’s good for you!

Warm up
3 Rounds
10 Good Mornings
10 Empty Bar deadlifts
Run 200

Strength 14 Minutes
every other minute on the minute perform 5 heavy deadlifts
Not looking for a 5 rep max as recovery time is cut a little short but 70 to 80 percent range should be doable. Its 35 reps total

Plenty of time to clean up equipment and get read for the wod. Try to pick a weight for the wod you can do unbroken

Workout of the day
27-21-15-9-6-3
Wall Balls 30/20
and Kb swings 70/53