8/28/21

WOD

“Nutts”

10 Handstand push-ups
250/175 pound Deadlift, 15 reps
25 Box jumps, high
50 Pull-ups
100 Wallball shots, 20/14 pounds
200 Double-unders
Run 400 meters with a 45/35-lb plate

8/27/21

WOD

7 Sets For Load:
3 Hang Power Clean & Jerks

5 Sets For Load:
5 Strict Pull-ups
3 Strict Chin-ups

8/26/21

WOD

For Time:
30 Toes-to-Bar
40 Alternating Single-Arm DB Snatch (50/35#)
50 Single DB Box Step Overs (50/35#)(24/20")
40 Alternating Single-Arm DB Snatch
30 Toes-to-Bar

8/25/21

WOD

For Time With A Partner:
150 KB Swings (53/35#)
1 Mile Run
150 KB Swings

*Run at the same time with your partner.

8/24/21

WOD

Build to a heavy squat clean single

AMRAP 16:
6 Front Squats (185/125#)
6 Deficit Handstand Push-ups

8/23/21

WOD

4 Rounds For Time:
500/400m Row
400m Run
30 Anchored Sit-ups

Machine Options:
*500/400m Ski Erg
*1000/800m Bike Erg
*1250/1000m Air Bike

8/22/21

WOD

Rest Day

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#)