Wednesday

Lift

20 Minutes to find max back squat. Same as yesterday, try not to do a ton of volume leading up to your max. Maybe do a few sets of 5, then a few at 3 , then singles, taking plenty of rest between. 

wod:

10 Minute Amrap

10 Overhead plate lunges 45/25

10 Push ups 

10 Box jumps 24/20

 

Post wod core:

5 sets of 12 second L- hold, either on paralettes, K.b.'s or hanging from a pull up bar. 

 

Tuesday.

Lift

20 Minutes to find max Snatch. This can be power or squat depending on your ability. 

Take your time warming up, don't do a lot of volume. Do a few reps at each weight as you increase in weight. Eventually just doing singles until you find your max. 

 

Wod:

800 M max effort run

rest 4 minutes

400 M max effort run

rest 3 min

200 M max effort run

 

Post wod core

3 sets of max effort unbroken toes to bar

take as much rest as needed between sets. Hang on longer than you think you can! 

 

Labor day- 6,7,8,9,10 only

labor day sept 4,2017

each workout will start at 15 after so choose what you will do, be on time, do the warmup and then get your equipment ready. I will be there all morning so feel free to choose a hard workout and feel free to stay later to finish.

wod: IF YOU CAN'T DECIDE THEN DO HELTON

option 1

helton
3 rounds
800 m run
30 squat cleans 95/65
30 burpees

option 2

RJ
5 rounds
800 m run
5 rope climbs
50 pushups

option 3

Badger
3 rounds
30 squat cleans 95/65
30 pullups
800 m run

Option 4

scooter
30 min amrap - partner
30 double under
15 pullups
15 pushups
100 m sprint
at the end of 30 minutes, take 5 minutes to find max power clean

if doing by yourself then rest 1 minute after each round.

 

 

 

Chipper friday- Labor Day

Sept 1,2017

 

IMG_1950.JPG

Couple things:

1: on Labor Day we will only have classes in the morning 6,7,8,9,10

2: sept 5- ladies only class begins. If you have a friend that has been thinking about doing Crossfit then send them.  

Have a great day tomorrow! 

Open gym 9-12

Thursday august 31,2017

Wod:  45 min

 minute1 : suggested 135-185/95-135

1 power clean

1 hang squat clean

1 jerk

minute2:  

3-5 deficit hspu

Go as deficit as you wish

minute 3: 

12 cal row