WOD: 8/07/18
8 rounds for time of
4 Power Cleans, 205/145-lbs.
8 Strict Handstand Push-ups
12 Toes to Bar
Joey Kimdon is bringing home the Bronze metal from the CrossFit Games!!!!
WOD: 8/06/18
25 minute AMRAP of:
Run 400m
Row 500m
25 Burpees*
WOD: 8/05/18
Stations:
5 rounds of 1 minute at each Station:
Dumbbell Snatches
Burpee Pull-ups
Front Squats, 45/35-lbs.
Kettlebell Swings
Rest 1 minute
WOD: 8/04/18
Cindy’s Row-a-thon
Teams of 3
40 minute AMRAP of:
Row Max Distance
Max rounds of Cindy
*1 Partner Rows, 1 Partner Rests, and 1 Partner Completes rounds of Cindy.
*Switch every 2 rounds of Cindy.
WOD: 8/03/18
30 minute AMRAP of:
Run 800m
30 Wall-balls, 20/14-lbs.
15 Toes to Bar
WOD: 8/02/18
5 rounds Each for Time:
Row 250m
10 Single-Arm DB Push Press, Right
5 Burpee Box Jump Overs, 24”/20”
10 Single-Arm DB Push Press, Left
5 Burpee Box Jump Overs, 24”/20”
Rest as needed between rounds.
*Push Press as heavy as possible.
WOD: 8/01/18
Every 2 Min on the Min for 16 minutes:
Power Clean + 2 Split Jerks
For time:
50 Power Cleans, 205/145-lbs.
Coach Derek will be making a Guest appearance at the 5am and 6am classes again Tuesday morning!
WOD: 7/31/18
Front Rack Lunge 5/5 x 5 sets
15 minute AMRAP of:
200m Run
100’ Walking Lunge
50 Double-unders
Coach Derek will be making a Guest appearance at 5am and 6am Monday and Tuesday, be there or be square!
WOD: 7/29/18
EMOTM for 12 minutes:
Odd: Deadlift, 5 reps
Even: 5 Strict Pull-ups
*You Choose Sumo or Conventional Deadlift.
*Add weight to Deadlift and Pull-up as possible.
For time:
50 Dumbbell Deadlifts, 50/35-lbs.
25 Dips
15 Weighted Step-ups, 24”/20”
40 Dumbbell Deadlifts
20 Dips
10 Weighted Step-ups
WOD: 7/29/18
Tabata/5 minute Window for each:
Tabata Dumbbell Squats, 35/25-lbs.
Run 800m
Tabata DB Power Cleans, 35/25-lbs.
Row 1000m
Tabata Jumping Squats
Run 800m
Tabata Pull-ups
Row 1000m