Work and Hold

The skill of the week will be Olympic Lifting.  Don’t forget to register for the CrossFit Open!


With a partner complete the following workload in any order:

800m Sandbag carry

20 Sled Push, on turf, there and back = one 

80 T2B

100 Dips

50 Strict Pull-ups

100 Hanging Leg Raises

50 HSPU

200 Hollow Body Rocks

 

 

 

Get Some!

WOD: 

10 RFT – 

10 Medball Cleans 20/14

5 Box Jumps 24/20

10 Wallballs

5 Medball Burpees

 

Weighted Pull-up

Strength: Weighted Pull-ups

6×1 RPE 10

WOD:

For Time –

2 S2OH 135/95

4 Pendlay Rows

25 Double-unders

4 S2OH 135/95

6 Pendlay Rows

25 Double-unders

6 S2OH 135/95

8 Pendlay Rows

25 Double-unders

8 S2OH 135/95

10 Pendlay Rows

25 Double-unders

Bench

Strength: Bench Press

5×3 RPE 8

WOD:

For Time – 

Run 800m

70 Push-ups

60 KBS 70/53

50 V-ups

40 Single Arm Ring-rows, 20 ea.

30 Goblet Reverse Lunges, 15 ea. 

20 KB Clean, 10 ea. 

10 KB One Arm Push-up, ea. 

 

 

 

 

It's All in the Kip

Strength: Front Squat 

5×2 RPE 8

Skill:

Kipping 

WOD:

“Fran”

21-15-9

Thrusters 95/65

Pull-ups

 

 

 

Pull-up Progressions

Skill:  The Pull-up

Evil Wheel or Barbell Roll-outs: 5 x 10

WOD:

5 RFT – 

5 Strict pull-ups OR 7 kipping OR 10 jumping

15 Wallballs 20/14

30 Flutter kicks, 4 count

Partner Up!

The skill of week is the pull-up!  We will be covering different types of pull-ups and pull-up progressions.


WOD: 

Parter 1 will preform exercise A for as long as it take Parter 2 to do exercise B.  Move to the next station after each partner has completed both exercises.   Repeat 4 times.

A. Battle Ropes

B. 25 Push-ups

A. Plank

B. 25 KBS

A. Bob and Weave

B. 30 Reverse Lunges

 

"Air Force WOD"

Chris W. is leaving for the Air Force soon.  If you can’t make the 7:30pm class to send him off with a killer training session, try to make it out to The Sunset Grill afterward!  Can’t do either?  No worries, we’ll do the the same grueling WOD all day as a show of support and gratitude! Thanks Chris, good luck!  Aim High… Fly-Fight-Win”


 

For time:

???

Come in to find out your WOD!

Do Work!

 

We now carry FITAID recover drink!!!


 

Strength:

Hang Power Clean

3×3 RPE – 7

WOD:

5 RFT – 

5 Push Press 95/65

5 Strict Pull-ups (Scale 7 Ring Rows)

-7 minute time cap, rest 3 minutes.

5 RFT – 

5 HPC 115/80

10 K2E  (Scale 10 V-ups)

-7 minute time cap, rest 3 minutes.

5 RFT – 

7 Deadlifts 135/95

7 Wallballs 20/14

-7 minute time cap.  The goal is to sprint through these 3 workouts as fast as you can.

 

 

Break It Down

Strength: Front Squat

3×3 – RPE 7 

Skill:

Single-unders

Double-unders

WOD:

“Annie”

50-40-30-20-10

Sit-ups

Double-unders

10 min time cap.