Warm up-
5 Minute bike
40 PVC pass throughs
40 OHS with PVC
Grab a bar and get ready…
Warm Up EMOM, Just like yesterday only snatches
0-2  7 Power Position Power Snatch
2-4  7 Hang from the knee power snatch
2-6  5 snatches from the floor (Squat)

Strength 10 minutes
2 Full snatches
or 4 Power snatches (try to ad an overhead squat)

Wod-
16 Minutes
50 Cal bike buy in
Then Amrap of
10 Power snatches 155/105
25 Foot Handstand walk (sub 7 HSPU or 30 Second hole OR 10 heavy DB Press)
10 single arm DB squat (5 each arm)   *** if you can’t do those do goblet squats with a heavy KB

****** DONT THROW YOUR DUMBBELLS. They bounce too much and thats dangerous in busy classes with people snatching and walking on their hands.

Warm Up
500M row
30 Band Pull Aparts
30 Air squats holding a plate
Grab and empty bar
6 Minute Warm Up EMOM
0-2  7 Power position Power Clean
2-4  7 Hang from the knee Power clean
4-6  5 from the floor squat clean

Strength
10 Minute EMOM
2 Power clean, 1 squat clean.. all from the floor

Wod-1000 M row buy in
Then 4 Rounds
6 Power cleans 225/155 ***this is meant to be heavy… but not meant to be an hour long wod. If you are newer we will adjust weights and reps
8 Burpees over your bar
100M run
Then Cash Out- 600m Run

SUBMIT YOUR OPEN SCORE IF YOU ARE SIGNED UP. If  you need to still do “The Open” workout we will run heats from 9-10am. NO OPEN attempts during CrossFit class Hours. If you can’t make it between 9-10 arrange PT time with a coach.

Warm up-
Row 500
30 Air Squats while holding a 10 pound plate in front of you
30 DB overhead squats
20 Push ups
Grab a bar
4 Minute Emom
5 empty bar Front squats with a 2 second pause at the bottom

Strength-
Front Squat
5,5,5,5,5
Work towards a 5 rep max..push yourself.

Wod-
Buy In-
75 Double Unders- 150 singles
THen 4 rounds
20 Wall Balls
20 Hand Release push ups
20 Kettle Bell swings
Buy Out- 75 Double unders

Sunday Funday Team Grid Race  TEAMS OF 3 CHIPPER
Trying to take it easy on the ripped hands…..
Don’t know what a grid race is.. you are basically racing across the gym station by station.. stations are set up across the gym so you can see who is in front of you and who is behind you…
We will time cap this! Split work however you want STAY IN YOUR LANE AND WORK AREA
150 Wall Balls
2000 Meter Row
150 Push Ups
100 Kettle bell swings
150 Slam balls
100 Squats with your slam ball
150 Bike Cals

DONE!

Open Wods run from 8-11.. try to arrange a judge before you get there

8 Am Endurance
3×400
2X800
3X400
Run these on the post office road

9am Mobility with Amanda

10am Partner Wod
30 Minute Amrap
50 wall balls
4 sled pushes
50 Kettle bell swings
50 Burpees

Trying to leave a the rack and a majority of the gym open for 18.1 attempts.