we will start the wod portion of this in heats, when the first 6 people are ready we will start the first heat.

Warm Up-

4 Rounds
5 Pull ups
10 push Ups
15 Squats

Strength- Bench Press

Wod-
1000 Meter row buy in
–Then–
5 Rounds
100 M Farmer carry with KB or Dumbbell, one each hand
9 Thrusters 95/65
2/1 Rope Climb (sub 15 ring rows, 12 pull ups, or 4 pulls from the ground)

Wod start time will be on the board.

Warm up

4 rounds
Run 200
5 empty bar snatches

Strength-
Power position POWER snatch (sets of 3) Advance athletes please perform 2 power position power snatches plus one power position full snatch
3,3,3,3,3 work up, no misses. technique time

Wod
5 Rounds for time
5 Power snatches 135/95
8 toes to bar (sub 10 knee raises or 15 sit ups)
Run 200

Extra work
10 minutes
30 seconds hollow hold
30 seconds squat hold

Start times for the Wod will be written on the board. If strength takes you a longer, be sure to get through your warm up quickly. If you rush the strength portion please do extra sets or hop on a bike or rower to stay warm.

Warm up
4 Rounds
5 pull ups,
10 push ups
15 Squats

Strength-
Back Squat
5,5,5,5,5
65%,70%,75%,80%,85%
First figure out 90 percent of your one rep max, then use that number with the percentages for your set
** Newer athletes that don’t know a one rep max or are still working on technique please do extra sets as lower percentages.

Wod-
7 minute Amrap
7 front squats 155/115
7 burpees over your bar

3 minutes rest and to change weights TRY TO BEAT YOUR SCORE FROM THE FIRST 7 MINUTES, THE WIEGHTS ARE LIGHTER
7 minute amrap
7 front squats 135/95
7 burpees over your bar.

Did you know you can save 50 cents on most food and beverage purchases by buying a punch card? A punch card is $25 and has 10 punches on it. It is good for cookies, fit-aid and Celsius which are all normally $3.00 a can. Save yourself 5 bucks and buy in bulk. Plus you don’t have to swipe your card everyday. Punch cards are left in the little box on the desk. Buy yours at this link today and we will get you all set up.

Warm up-
500M Row

Strength
Deadlift- Focus on form and getting warm for the wod, Light sets of 6-10 reps building up to your wod weight

There are two versions of the Wod today- Heavy and high skill or moderate weight with focus more on conditioning.

Wod- Version 1
5 rounds
5 Deadlifts 315/225
5 Muscle ups
5 strict HSPU
Run 200

Wod- Version 2
5 rounds
10 deadlifts 135/95
10 pull ups (Or 15 ring rows)
10 push ups
Run 200

Did you know you can save 50 cents on most food and beverage purchases by buying a punch card? A punch card is $25 and has 10 punches on it. It is good for cookies, fit-aid and Celsius which are all normally $3.00 a can. Save yourself 5 bucks and buy in bulk. Plus you don’t have to swipe your card everyday. Punch cards are left in the little box on the desk. Buy yours at this link today and we will get you all set up.

Warm up- 6 minute emom. Run 100 and 3 burpees

Strength-
Strict Press
7,7,7,7,7  This should burn, seventh rep should be tough each set

Wod- good old fashioned CrossFit

********DO NOT go RX+********* if these cleans are light for you, then sprint the run (or row if you cant run) test yourself! Work your weakness!
15 Minute Amrap
7 Clean and Jerk 135/95
25 Double unders
200 meter run