WOD: 08/03/19
“Speedy Gonzales”
30 min AMRAP w/ a partner:
1000m Row
100 Single DB Thrusters, 50/35-lb. DB
100 Push ups
100 Wall balls, 20/14-lbs.
100 Pull ups
WOD: 08/02/19
You Choose:
Strict Press
Push Press
Push Jerk
For
5-5-5-3-3-3 reps
“Tasmanian Devil”
For time:
30 Toes to Bar
30 Devil’s Press, 50/35-lbs.
30 Toes to Bar
30 Devil’s Press, 50/35-lbs.
OLYMPIC WEIGHTLIFTING SEMINAR
Are you looking to improve your Olympic Weightlifting technique? Coach Elliott is hosting seminars focusing on the Snatch and Clean and Jerk.
An entire 2-hour session to focus on one of these lifts, designed for beginners or experienced Crossfiters. By learning (or re-learning) the fundamentals of these movements, you will build a safer and more efficient technique that will greatly improve your efficiency and provide a solid basis for strength development.
Each session will host a small group of people and give you the opportunity to get personalized feedback and advice.
Come join the FUN! Sign-up at the gym or talk to Elliott for more information.
Schedule:
Snatch:
-Saturday 8/3 10 am -12 pm
-Sunday 8/4 10 am -12 pm
Clean and Jerk:
-Saturday 8/10 10 am -12 pm
-Sunday 8/11 10 am -12 pm
Cost: 15$ per 2 hour session.
WOD: 08/01/19
“Road Runner”
Tabata Air Squats
Directly into,
800m Run for time.
*Rest as needed.
Tabata Double-unders
Directly into,
800m Run for time.
*Rest as needed.
Tabata Dumbbell Snatch
Directly into,
800m Run for time.
OLYMPIC WEIGHTLIFTING SEMINAR
Are you looking to improve your Olympic Weightlifting technique? Coach Elliott is hosting seminars focusing on the Snatch and Clean and Jerk.
An entire 2-hour session to focus on one of these lifts, designed for beginners or experienced Crossfiters. By learning (or re-learning) the fundamentals of these movements, you will build a safer and more efficient technique that will greatly improve your efficiency and provide a solid basis for strength development.
Each session will host a small group of people and give you the opportunity to get personalized feedback and advice.
Come join the FUN! Sign-up at the gym or talk to Elliott for more information.
Schedule:
Snatch:
-Saturday 8/3 10 am -12 pm
-Sunday 8/4 10 am -12 pm
Clean and Jerk:
-Saturday 8/10 10 am -12 pm
-Sunday 8/11 10 am -12 pm
Cost: 15$ per 2 hour session.
WOD: 07/31/19
Deadlift 5-5-5-3-3-3 reps
“Pepé Le Pew”
2 rounds each for time of:
50 Sit-ups
50 Russian KB Swings, 70/53-lbs.
Rest 2:00 between rounds.
WOD: 07/30/19
“Elmer Fudd”
30-25-20-15-10 reps for time of:
Pull-ups
Burpees Box Jump Overs, 24”/20”
WOD: 07/29/19
“Foghorn Leghorn”
30 minute EMOTM of:
1: Back Squat, 3 reps
2: Max Ring Dips
3: Rest
WOD: 07/28/19
“Goblin”
25 minute AMRAP of:
25 DB Deadlifts
400m run
50 Sit-ups
400m run
25 DB Squats
400m run
50 Sit-ups
400m run
25 DB Push Press
*50/35-lbs. DB.
WOD: 07/27/19
4 rounds for time:
50 Double-unders
15 Snatches, 95/65-lbs.
Every 2:00 for 16 minutes:
Squat Clean, 1 rep
*Build to 82%+ of your 1RM.
Come to the workout at 9am then stick around for snacks afterwards. Let’s send Joey off to WIN the GAMES!!!!
WOD: 07/26/19
“Jaws”
Deadlift 10-8-6-4-2 reps
*Between sets: 5 Turkish get ups each side
Strict press 10-8-6-4-2 reps
*Between sets: 10 Floor Presses
WOD: 07/25/19
“Hammerhead”
16 minute AMRAP of:
200m run
12 wall balls, 20/14-lbs.
10 push-ups
