Aug 1

CrossFit Group

Strength

A1. 3 x 1:00 Handstand

A2. 3 x 1:00 L-Sit

MetCon

12:00 AMRAP

2 Muscle Up / 5 Pull Up

3 Wall Climbs

6 Up-Downs

Weightlifting Group

A. 4 x 1 Power Snatch + 1 OHS

B. 3 x 3 High Hang Snatch High Pull

C. 3 x 6 DB Weighted Box Jump

July 31

Strength

5 x 1 Push Jerk

MetCon

3 Rounds of:

400m Run

20 Deadlift

20 Push Up

10 Deadlift

10 Push Up

(145/100)

July 30

CrossFit Group

Strength

3 x 5 Weighted Pull Ups

MetCon

10:00 AMRAP

10 OH Lunge (45/24)

10 Knees To Elbows

Weightlifting Group

4 x 1 Power Clean

3 x 4 Front Squat

3 x 2 Clean Pull

July 29

Strength

4 x 2 Front Squat

MetCon

Teams of 2 - 15:00 AMRAP

3 Power Clean (185/125)

7 Box Jump (24"/20")

July 26

CrossFit Group

A. 7 x 1 Hang Snatch

B. 3 x 20 Hip Ext.

Weightlifting Group

A. 4 x 1 Snatch Push Press + 2 OHS

B. 4 x 2 Snatch High Pull

C. 3 x 10 Good Morning

July 25

CrossFit Group

Strength

A1. 3 x ME Ring Dip

A2. 3 x ME Ring Row

MetCon

4 Rounds of:

1:00 Double Under

1:00 Sit Up

200m Run

1:00 Rest

Weightlifting Group

A. 4 x 3 Snatch Pull Under (Light)

B. 4 x 2 Pause Jerk

C. 3 x 3 Push Press

July 24

When you chalk up keep your hands over the bucket. We don't need to travel all over the gym with a handful of chalk or our own personal block. I know it's fun but lets try to keep they gym a little clean, at least through Tuesdays. 

Thanks,

Chris

Strength - CF

5-3-3-2-2

Back Squat

Strength - WL

A1. 3 x ME Strict Pull Up

A2. 3 x ME Ring Dip

MetCon

5 Rounds of:

9 Deadlift

6 Hang Power Clean

3 Jerk

(155/105)

July 23

CrossFit Group
Strength

7 x 1 Broad Jump

MetCon

25-20-15-10-5

KB Swing

Push Up

Pull Up

Weightlifting Group
3 x 4 Clean Pull Under (Light)
4 x 2 Clean Pull + 1 Hang Clean
3 x 6 Back Squat

July 22

Strength

5 x 1 Press

MetCon

3 Rounds of:

30 Thruster (65/45)

400m Run

July 19

CrossFit WOD

A 7 x 1 Split Jerk

B. 3 x 10-20 Feet Elevated Push Ups

C. Foam Roll and Stretch

Weightlifting

Snatch - Max

Rest 5-10 min

Clean and Jerk - Max

6pm CompWOD and Social Tonight (7/19)

"Diane"

21-15-9

Deadlift (225/155)

HSPU

July 18

CrossFit WOD

"Nicole"

20:00 AMRAP

400m Run

ME UB Pull Ups

*Score is # of pull ups completed

Weightlifting WOD

4 x 1 Snatch @ 70%

4 x 1 Power Clean + Power Jerk @ 70%

CompWOD and Social tomorrow night (Friday) at 6pm!

July 17

Strength - CF

5 x 1 Clean Pull + Hang Clean

Strength - WL

Same @ 70-80%

MetCon

For Time

20 Push Jerk

20 Hang Power Clean

20 Front Squat

20 Deadlift

(135/95)

July 16

CrossFit WOD
Strength

A1. 3 x ME HSPU

A2. 3 x 15 UB KB Swing (Heavy)

MetCon

4 Rounds of:

20 OH Lunge (45/25)

20 Grasshopper

Weightlifting WOD
A. Back Squat - Max
B, 3 x 1 Snatch @ 80%

July 15

Strength - CF

4 x 3 Front Squat

Strength - WL
3 x 5 Weighted Pull Up

MetCon

Teams of 2:

10 Rounds of:

5 Hang Power Clean (155/105)

10 Burpee

July 12

CrossFit WOD

A. 4 x 2 Deadlift

B1. 3 x ME Strict Toes To Bar

B2. 3 x ME HSPU

C. 3 Rounds of:

:30 AirDyne / :30 Rest

Weightlifting WOD

A. 3 x 1 Snatch Balance

B. 3 x 1 Clean Pull + Hang Clean & Jerk

C. 3 x 3 Pause Pulls w/ in between grip (Knees)

July 11

CrossFit WOD

Strength

A1. 3 x 10 Strict Pull Up

A2. 3 x 5 High Box Jump

MetCon

B1. 4 x 40yd Sprint

B2. 4 x 40yd Sled Pull

Cash Out

2:00 Sit Up

Weightlifting WOD

A. 4 x 2 Front Squat + 1 Jerk

B. 3 x 3 Push Press

C. 3 x 10 High Box Jump

July 10

Strength - CF

5 x 2 Back Squat

Strength - WL

3 x 10 Weighted Hip Ext.

MetCon

4 Rounds of:

10 Thruster

10 SDHP

(95/65)

2 Reminders:
1. Please show up on time. Time management is one of the hardest things for a coach. When you show up late it messes that up. We work hard to be on time and we ask that you put some effort into doing the same. Thanks.
2. Clean up after yourself. This is everyone's gym. Set up your own equipment and break down your own equipment. If you spill chalk or water please clean it up. Also.....Red Cups. You guys know what I mean :) Thanks

Thanks,
Chris

July 9

CrossFit WOD

Strength

5 x 1 Hang Clean

MetCon

"Gwen"

15-12-9

Touch and Go Clean & Jerk

Pick your weight. 

Rest as needed between sets.

Sets must be unbroken.

Weightlifting

4 x 2 Hi-Hang Snatch

3 x 1 Snatch Deadlift + High Hang Snatch

3 x 2 Back Squat

July 8

Strength - CF

A. 4 x 2 Press

B. Max rep Push Press @ 100% of heaviest double

Strength - WL

Heavy Single - Press

MetCon

"Hope"

3 Rounds of 1:00 at each station:
Burpee

Power Snatch (75/55)

Box Jump (24"/20")

Thruster (75/55)

C2B Pull Up
Rest

July 3

CrossFit WOD

Strength

A. 3 x 5 Press

B. 3 x 3 Push Press

MetCon

Teams of 2

20:00 AMRAP

400m Run

10 L-Arm KB Russian Swing

10 R-Arm KB Russian Swing

Weightlifting WOD

A. 4 x 3 Jerk Step Through

B. 4 x 1 Clean + 1 Front Squat

C. 3 x 3 Pause Clean Pull (Bellow Knee)

EST will be CLOSED Thursday and Friday.

July 2

CrossFit WOD

Strength

A1. 3 x 5-10 Ring Dip

A2. 3 x 5 Weighted / Strict Pull Up

MetCon

EMOM for 10:00

3 Power Clean

5-10 Push Up

Weightlifting WOD

A. 4 x 1 2-Position Snatch (Floor / Knee)

B. 4 x 1 Snatch Balance 

C. 3 x 3 Back Squat

EST will be CLOSED Thursday and Friday.