8/21/21

WOD

“Holbrook”
Ten rounds, each for time:
115/80 pound Thruster, 5 reps
10 Pull-ups
100 meter Sprint
Rest 1 minute

8/20/21

WOD

For Load:
1 Clean Deadlift + 1 Clean Pull + 1 Power Clean

For Load:
5-5-3-3-3-1-1-1-1
Split Jerk

ANNOUNCEMENT: NO CROSSFIT TEENS CLASSES THIS WEEK.

8/19/21

WOd

4 Rounds For Time:
400m Run
100m DB Farmer Carry (50/35#)

Rest as needed

2 Rounds for time of:
400m Run
100m KB Farmers Carry (70/53#)

ANNOUNCEMENTS:

WEDNESDAY AT 5:30PM IS BARBELL CLASS ONLY.

NO CROSSFIT TEENS CLASSES THIS WEEK.

8/18/21

WOD

AMRAP 20:
2 Rope Climbs
20 Alternating Single-Leg Squats
40 Double Unders

ANNOUNCEMENTs:

Wednesday at 5:30pm is Barbell Class only.

NO CROSSFIT TEENS CLASSES THIS WEEK.

8/17/21

WOD

4 Rounds For Time:
25/18 Calorie Row
25 Push-ups

Announcement: No CrossFit Teens Classes this week.

8/16/21

WOD

15 minutes to:
Build to a heavy high hang power snatch
Build to a heavy hang power snatch
Build to a heavy power snatch

“Isabel”
30 Snatches (135/95#)

8/15/21

WOD

Rest Day

We hope to see you all tonight at our wedding reception!

8/14/21

WOD

TRACK WOD

MEET AT LINUS PAULING MIDDLE SCHOOL TRACK AT 9AM.

ANNOUNCEMENT: THIS SATURDAY WILL BE A TRACK WOD! MEET AT LINUS PAULING MIDDLE SCHOOL TRACK AT 9AM. THERE WILL BE NO OPEN GYM AND NO MOBILITY CLASS.

8/13/21

WOD

“Gray”
AMRAP 10:
25 Lateral Jumps Over DB
10 DB Single-Arm Overhead Lunge / Arm (40/30#)

“Blue”
AMRAP 10:
15 Med-ball Sit-ups, 20/14-lbs.
100m DB Farmer Carry (35/25#)

ANNOUNCEMENT: THIS SATURDAY WILL BE A TRACK WOD! MEET AT LINUS PAULING MIDDLE SCHOOL TRACK AT 9AM. THERE WILL BE NO OPEN GYM AND NO MOBILITY CLASS.

8/12/21

WOD

5 Rounds For Reps:
AMRAP 3:
3 Kettlebell Clean and Jerks, 53/35-lbs.
6 Push-ups
9 Air Squats
- Rest 1:00 between rounds

*Alternate arms on KB each set.