Sunday Funday at 10am partner wod

Let’s take it outside

Chipper WOD. Finish is any order. Must finish one movement before starting another. 30 minute cap

100 sit ups

100 air squats

50 KB swings

50 slam balls

50 tire flips

5o cal row

40 bike cals

40 burpees outside

40 dumbell bicep curls

Warm up:
Partner row of 1500

Skill
10 Minute EMOM
Even 25 doubles
odd 6 perfect ring dips

Wod:
3 Rounds
800M
15 Light Snatches 95/65

Warm up- fun fact 1000m row

Strength: find your 3 rep max high hang power clean

Wod: 15 minute AMRAP

10 deadlifts 225/155

10 handstand push-ups

200 m run

Strength
Bench press 5 sets of 7
****do as many strict pull ups or ring rows as possible between sets

Wod

16 minute amrap
10 pull ups
10 wall balls
200 meter run

Strength- Back Squat- Restarting our strength cycle-

4 sets of 10 at 60-70 percent of 1 rep max. Warm up to this! Do sets with an empty bar.. slowly add weight then do your 4 sets at the correct percent

Wod
good old fashioned Crossfit
13 Minute Amrap
Power Clean/ Jerk 135/95 and Burpee over your bar ladder.

Start with 1 rep of each, then 2 reps of each, then 3 reps of each, then 4 reps of each… keep going until time runs out.

*****There are 30 new all female clients starting CrossFit tomorrow in a 6 week program. The classes are at 7:30am M,W,F and 7;30pm Monday Wednesday Thursday. They are separate from regular CrossFit classes. Bro’s in the night classes.. leave your shirts on. Girls lift heavy weights to show how awesome weightlifting is.  7:00 Pm crossfit classes will have their own coach and the newer people will just be getting started as you guys are finishing up. We have plenty of coaches in place to make this run smoothly on Monday and Thursday, Wednesday is not a problem as barbell club is usually wrapping up by 7;30.

******I’m closing the gym nightly at 8;30pm sharp at the end of the New You class.  8:00pm to 8;30pm is not open gym. We will be using most of the floor anyone at that time because there are 20 people in the new you night class. We will be basically be running it as two classes of 10.