Fat Grip Bench
Work up to a heavy single for today

3 Rounds
Min 1 Bike
Min 2 Strict Pull Ups
Min 3 Kettlebell Swings
Min 4 Hollow Rock

Back Squat + Pause

4 Sets
12 Hip Extension
Lap Backward Sled Drag

Walking Lunge
100 reps

For Time:

50 box jumps

75 Power Snatch

100 Wall Balls 20/14

*Work on the odd minutes / Rest on the even.

2 Hang Power Clean + 1 Power Clean

“The Longest Mile”
4 rounds
10 Burpees
100m Run

10 air Squat
100m run

10 push Ups
100m Run

10 Sit Ups
100m Run

Box Squat
18 x 2

Squat Challenge
1 x max reps

Three sets, not for time:
12 Supine Rows
8 SL DB Romanian Deadlift

5 min Handstand Hold

With a continuous running clock, complete Max Reps of:
5 minutes- Ground to Overhead
4 minutes- Double Unders
3 minutes- Knees to Elbows
2 minutes- 5 SA Swings, 3 Goblet Squat
1 minute – HSPU

Press
1RM for today.

Press Challenge
2 x Max Reps

For Time:
15 Burpees to Target
30 Chest to Bar
15 Box Jumps
30 DB Thrusters

Sumo Deadlift

Sumo Deadlift Challenge
3 x Max Reps

3 x
8 Barbell Front Squat
8ea DB reverse lunge

AMRAP in 5 Minutes:
Russian KB Swing

We are closed today… so here is a little treat for you to do with your family. Get out early before it’s too hot 🙂

“The Vortex”
Run 1.5 miles

Every odd minute, on the minute, 10 Pushups.
Every even minute, on the minute, 15 Jumping Lunges.

*scale down reps if you spend more than 20 seconds on push ups or lunges.

Bench Press
3x 3 Close Grip, Medium, Wide

In Teams of 2, partners alternate tasks:
AMRAP in 15 min
10 Power Snatch
20 Walking Lunge
3 Tire Flips

AMRAP in 8:
Sandbag Zercher Carry
100 Meter Run

Rest

AMRAP in 8:
10 Calorie Bike
12 Hollow Rocks
40 Double Unders

Rest

AMRAP in 8:
200 Meter Row
10 Burpees

Box Squat
15 x 2

1 x Max Reps

5 Sets
12 Petersen Step Up
Lap Sled Pull Though

“Dirty Thirty”

30 Cals Bike / row
30 Pulls ups
30 DL 185/125
30 Dips
30 Box jumps
30 Burpees
30 Wall balls
30 Cal row / bike

Floor Press

3x
12 Incline DB Bench Press
12 Push Ups

Cash Out
3x
12 GHD Sit Ups
20 MB Russian Twist

Back Squat
Find a heavy single for today

Back Squat
3 x max reps

3 x 
Lap Heavy Powler Push
25 Seated Ham Curls

5 Rounds
7 Strict Pull Ups
14 Alt DB Power Snatch
21 Cal Bike
Rest

Cash Out
3 x
:45 Side Plank
16 GHD Anti Rotational Hip Ext

From Jody T’s evil book of WODs…

5 Rounds for Time:
12 Deadlift 155/105
9 Hang Power Clean
6 Push Jerk
30 Wall Balls

Partner WOD Hero WOD

“Small”
1000m Row
50 Burpees
50 Box Jumps
800m Run

https://d1s2fu91rxnpt4.cloudfront.net/legacy/MarcSmallHero.jpg

Re-Set this week before we start 12 week powerlifting.

Thruster
In 15 Minutes, find a 3RM

“Fran”
21 – 15 – 9
Thrusters 95/65
Pull Ups

“Kettles and Quarters”
10 Rounds
25 Russian KB Swings
400m Run

WOD Courtesy of Hybrid Athletics

Glenda is back!

5 Rounds:
500m Row
15 Bench Press

*courtesy of CF.Com
*compare to CFE Jan 24/18

15 – 12 – 9
Back Squat
Muscle-Ups

*adapted from CrossFit Linchpin

EMOM 24 min

1) 10 RKB Swings

2) 6 HSPU

3) 10 Box Jumps

Not Testing:

“Nancy”

5 Rounds
400m Run
15 Overhead Squats 95/65

Testing:

Snatch 1RM
Clean & Jerk 1RM
Front Squat

Partner WOD!
80 D-Ball to Shoulder
EMOM
Even 6 Pull Ups
Odd 8 Air Squats

*WOD adapted from Hybrid Athletics

*Rest day if you are testing tomorrow!

Testing today and/or Sunday:
Snatch 1RM
Clean & Jerk 1RM
Front Squat 1RM

Not Testing:
Hang Snatch
8 x 2

4 Rounds:
20 Cal Bike
20 Russian KB Swings
20 DU’s
Rest

AMRAP in 20
15 Cal Row
15 Burpees
200m Sandbag Run

Test Friday and/ or Sunday Snatch, C&J and Front Squat

Hang Snatch
4 x 1

Snatch
4 x 1

AMRAP in 9 min:
30 Double-Unders
6 Power Snatches

Test C&J, Snatch and Front Squat on Friday and / or Sunday

Clean and Jerk
9 x 1

TABATA Intervals:
Rowing
Air Squat
Muscle Ups