WOD: 08/11/19
“The Avengers”
30 minute AMRAP with a Partner:
Partner 1: 400m Run with a 45/35-lb. Plate
Partner 2: Max rounds of “Spider-man”
*”Spiderman” is:
5 Toes to Bar
10 Push-ups
15 Jumping Air Squats
*Score is rounds of “Spider-Man” completed.
WOD: 08/10/19
“The Guardians of the Galaxy”
For time:
100 Calorie Buy IN or OUT
Then,
5 rounds of:
15 Syncro Pull-ups
12 Syncro Power Snatches, 95/65-lbs.
9 Syncro Burpees over the Bar
WOD: 08/09/19
Every :30 for 10 minutes:
Squat Clean, 1 Rep
“Captain Marvel”
15 minute AMRAP of:
50 Double-unders
25 Sit-ups
5 Squat Cleans, 165/115-lbs.
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.
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.
