WOD: 08/08/19
“Iron Man”
20 minute AMRAP of:
400m run
21 Single Arm Push Press, 53/35-lb. KB
15 Pull-ups
9 Step-ups with KB, 24”/20”
WOD: 08/07/19
“Starlord”
30-20-10 reps for time of:
Calories
Toes to Rings
Rest as needed.
“Rocket Racoon”
15-10-5 reps for time of:
Burpees
Overhead squats, 135/95-lbs.
WOD: 08/06/19
“Black Widow”
For time:
1000m Row
30 Deadlifts, 225/155-lbs.
30 Handstand Push-ups
30 Box Jumps 30”/24”
WOD: 08/05/19
“Captain America”
5 rounds for time of:
5 Bar Muscle-ups
100 Double-unders
10 DB Hang Split Snatches, 50/35-lbs.
10 DB Hang Clean and Split Jerks, 50/35-lbs.
WOD: 08/04/19
“Wiley Coyote”
5 rounds for time of:
400m Run
15 Deadlifts, 155/105-lbs
200m Run
9 Power Cleans, 155/105-lbs.
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”
