WEDNESDAY

img_1098WOD

Extended Warm Up

MetCon:
14 Minute AMRAP
15 Toes-to-Bar 
10 Box Jump Overs (24/20)
3 Squat Snatches (135/95) 
15 Toes-to-Bar 
10 Box Jump Overs 
6 Squat Snatches
15 Toes-to-Bar 
10 Box Jump Overs
9 Squat Snatches
15 Toes-to-Bar 
10 Box Jump Overs
12 Squat Snatches

TUESDAY

fullsizerender-78WOD

Aerobic Interval:
Tabata 
Double Unders

Strength:
Overhead Complex
Every 2:00 For 10:00
1 Push Press + 1 Push Jerk + 1 Split Jerk
(Build to a heavy complex)

MetCon:
10 Minute AMRAP
20 Wall Balls (20/14)
20 Deadlifts (245/165)
20 Handstand Push-Ups

MONDAY

fullsizerender-77WOD

Strength:
Front Squat
Build up to a heavy single
Then,
5 x 3 @ 85% of heavy single

MetCon:
3 Rounds For Time
100 yd Shuttle Run
30 Burpees
20 Chest-to-Bar Pull-ups

SUNDAY

img_0828WOD

Strength:
Deadlift
8-6-4-4-4-6-8
(Build to heavy set of 4 through first 8-6-4-4, then back off 10% for each of next 4-6-8)

MetCon:
3 Rounds For Time of:
30 Kettlebell Snatches (53/35) (alt.)
45 Ab Mat Sit-ups
60 Double Unders

SATURDAY

img_6765WOD

Teams of 2:
For Time 
150 Wall Ball (Partner) (20/14)
50 Partner Deadlifts (275/185)
100 Partner Box Jumps (24/20)
100 Wall Ball (Partner)
25 Partner Deadlifts
50 Partner Box Jumps
– then –
Partner Run (1 Mile)

FRIDAY

img_4374WOD

Aerobic:
6 Minute AMRAP
Burpees to Plate (45/25)

Strength:
Every 2:00 for 12:00
3-Position Snatch
1 Hang Snatch (ak) + 1 Hang Snatch (bk) + 1 Snatch

Metcon:
CrossFit Games Open Workout 15.4
8 Minute AMRAP
3 HSPU

3 Cleans (185/125)
6 HSPU
3 Cleans
9 HSPU
3 Cleans
12 HSPU
6 Cleans
15 HSPU
6 Cleans
18 HSPU 
6 Cleans
21 HSPU
9 Cleans
etc…

THURSDAY

16729517_638618853012008_4596345898118547663_nOpen Gym
5:30 AM-7:00 AM
9:30 AM-10:30 AM
3:30 PM-6:30 PM
(No other classes on Thursdays)

 *The WOD for Fridays will be posted at the box on Thursdays for those that cannot make classes on Fridays
**For those that cannot make it on the weekends, you can use open gym time to do a workout and/or work on skills and weaknesses.

 

WEDNESDAY

img_0606WOD

Strength:
Overhead Complex
Every 2:00 For 10:00
2 Push Press + 1 Push Jerk + 1 Split Jerk

MetCon:
For time:
2:00 Row (calories)
Rest 1 min
– then –
3 rounds of:
30 Air Squats
7 Hang Power Snatches (135/95)
15 Toes-to-Bars

 

TUESDAY

img_8840WOD

Aerobic Interval:
16 Minutes
:30 ME Assault Bike
1:00 ME Burpees
2:30 Rest

MetCon:
21-15-9
Wall Ball (20/14)
Kettlebell Swing (53/35)

Strength:
Bench Press
6-4-2-2-2-4-6
(Build to heavy set of 2 through first 6-4-2-2, then back off 10% for each of next 2-4-6)

MONDAY

fullsizerender-76WOD

MetCon:
3-6-9-12-15-12-9-6-3
Pull Ups

*20-yd walking lunge between each set

Strength:
Power Clean 3-3-3-3-3
Clean High Pull 2-2-2-2
Clean Deadlift 1-1-1

Aerobic Interval:
Death By Shuttle Sprint
(10 yds. down / 10 yds. back)