Monday, July 24th

WOD

Thruster
1 rep max

Then,

On the minute for 10 minutes:
Evens – 5 thrusters
Odds – 200m row

Start with between 50-60% if your heavy thruster for the day on the barbell, and aim to climb in weight each round! Take these thrusters from the ground, in either a squat clean directly into your first thruster or through a power clean to get the bar to the shoulders.

Post all results to Comments.

Sunday, July 23rd

Reminder, 3v3 BBall today (Sun) after Oly.

Oly WOD

Set up the following rows of barbells:

Row 1 – 33-55-65-75-85-95-105-115
Row 2 – 95-105-115-125-135-145-155-165

Choose a row and attempt to move through it as quickly as possible without a miss.
If you miss, rest and repeat.

Record your fastest time or highest weight.

CrossFit WOD

15 Min AMRAP

60 double unders
30/24 calorie row
15 overhead squats (115/80lbs)

Post rounds completed to Comments.

Saturday, July 22nd

Reminder, 3v3 BBall Sunday after Open Gym!

Team Throwdown WOD!

“Fight Gone Bad”

Three rounds of:
Wall-ball, 20/14 (Reps)
Sumo deadlift high-pull, 75/53 (Reps)
Box Jump, 20″ box (Reps)
Push-press, 75/53 (Reps)
Row (Calories)

In this workout you move from each of five stations after a minute.The clock does not reset or stop between exercises. This is a five-minute round from which a one-minute break is allowed before repeating. On call of “rotate”, the athletes must move to next station immediately for best score. One point is given for each rep, except on the rower where each calorie is one point.

Add your points and post them to comments.

Team with the most total as rx’d points wins bragging rights. Teams are here.

Compare to 8/16/16.

Friday, July 21st

Heads up! Summer Friday schedule starts today and goes through August. New PM class sched is 4, 5, and 6pm. There will be no 7pm classes on Fridays.

Strength

Front Squats

3 FS @ 80%, 1 FS @ 85%
3 FS @ 80%, 1 FS @ 88%
3 FS @ 80%, 1 FS @ 91%

Then…

10 Back Squats @ 75% of your 1 Rep Front Squat

Gymnastics

On the minute for 10 minutes:

Odd min – 30 sec. Ring Support Hold
Even min – 40 sec. Hollow Hold

Post all loads and gymnastic success to Comments.

Wed, July 19th and Thurs, July 20th

Reminder, tonight (Wed) is the Squat Movement and Mobility Clinic w/ DPT Grayson Wickham. Tickets here. Open gym ends at 6:30, and 8pm’s Oly class is cancelled.

Also, this Saturday is another Team Throwdown. Teams are here.

And summer Friday schedule starts this week and goes through August. New PM class sched is 4, 5, and 6pm. There will be no 7pm classes on Fridays.

Wednesday Oly

Tall Snatch
2 x 3

Snatch + Hang Snatch + Overhead Squat
1-1-1-1-1

Thursday CrossFit

4 rounds for time:
21/15 Cal Row
18 Wall Balls (20/14lbs)
15 KB Swings (24/16kg)
12 Burpees

Post time to Comments.