Wed, Aug 23rd and Thurs, Aug 24th

Heads up, the Team Series starts on September 20th. Teams of 2 who register will take on two series of workouts across 2 weekends. These are fun so if you’re not out of town, sign-up!

Wednesday Oly

Today’s push-up count: 52

Snatch
2-2-2-2-2

Snatch Pull
3 x 2

Thursday CrossFit 

Today’s push-up count: 53

AGOQ Workout 1

For time:
100 dumbbell snatch
80-cal. row
60 bar-facing burpees
40 muscle-ups

Men use 50-lb. dumbbell
Women use 35-lb. Dumbbell

20 minute time cap.

Post time or reps completed to comments.

Tuesday, August 22nd

Today’s push-up count: 51

WOD

AGOQ Workout 2

Complete as many rounds and reps as possible in 4, 8, 12, 16 or 20 minutes of:
25 toes-to-bars
50 double-unders
15 squat cleans*

Begin with a 4 minute time cap. If 1 round is completed in under 4 minutes extend time to 8 minutes. If 2 rounds are completed in under 8 minutes extend time to 12 minutes. Etc., adding 4 minutes per round completed for up to 20 minutes.

*1st round, 15 reps at 135 / 85 lb.
2nd round, 13 reps, 185 / 115 lb.
3rd round, 11 reps, 225 / 145 lb.
4th round, 9 reps, 275 / 175 lb.
5th round, 7 reps, 315 / 205 lb.

Compare to 3/5/16.

Monday, August 21st

Today’s Push-Up Count: 50

WOD

Deadlift
3 rm

Then, 2017 Age Group Online Qualifier Workout 3

21-15-9 reps for time of:
Shoulder-to-overheads, 135/95 lb.
Chest-to-bar pull-ups

Post time to comments.

Sunday, August 20th

Reminder! Today’s only class is the CrossFit WOD at 10:30am.
9:30 Oly and 11:30 CrossFit classes are cancelled.

WOD 

Meet at the gym as usual, and

Run 5k

Your course today is two loops around the Jackie Onassis reservoir.

Compare to 6/28/13.

Post time to Comments.

Saturday, August 19th

Heads up! Tomorrow’s only class is the CrossFit WOD at 10:30am.
9:30 Oly and 11:30 CrossFit classes are cancelled. OG will be 12:30 as normal.

Bring-A-Friend-Day KHour WOD

4 rounds for time:
Row 500m
10 Overhead Squats, 135/95
10 Burpees over the Bar

Post time to comments.

First time overhead squatting? Spend plenty of time getting those hips, shoulders, and ankles limber and give it your all with a pvc pipe or light barbell.