8am Back East Barbell a.) Power Snatch EMOM 10 1 Power Snatch + 1 OHS b.) Snatch Complex Every 90 Seconds for 6 sets 3 Position Snatch Sets 1 - 3 @ 50% of 1RM Snatch Sets 4 - 6 @ 60% 9am CrossFit WOD With a partner complete, 60 Double Unders/person (relay style, reps … Continue reading WOD – 10/28/17

WOD Clean and Jerk 20 minutes to establish a 1 rep max Pulling Strength a.) 3 sets of 10 seconds Chin Over Bar Hold b.) 5 sets of 3 Weighted Strict Pull-ups

CrossFit Strength Strict Press Work heavy sets of 3 reps for 10 minutes WOD 20-35-50 Burpees to a plate Kettlebell Swings 53/35# Cool Down 20 Pass Throughs 20 Roll Over V-Sits Back East Barbell (5:30pm only) a.) Front Squat Every 2 minutes for 8 minutes (4 sets) 3 Front squat @ 70% of 1RM b.) … Continue reading WOD – 10/26/17

WOD EMOM 28 Minute 1: 5 Muscle Ups Minute 2: 20 Wall Ball 20/14# Minute 3: 20/15 Cal Row Minute 4: Rest Cool Down Couch Stretch, 60 seconds per side

WOD 10 Power Snatch 115/75# 5 Rope Climbs 15’ 8 Power Snatch 135/95# 4 Rope Climbs 15’ 6 Power Snatch 155/105# 3 Rope Climbs 15’ 4 Snatch 175/115# 2 Rope Climbs 15’ 2 Snatch 195/125# 1 Rope Climb 15’ *Snatch can be Power or Squat for the rounds of 4 and 2

WOD 3 RFT 500 Meter Run 21 Thrusters 95/65# 12 Chest to bar pull-ups Accessory Work a.) 3 x 15 Second straight arm ring support (hands turned out) b.) 3 x 15 Second bottom of dip hold c.) 3 x 10 Ring push-ups

9am Endurance WOD For Time: 30 Push ups 30 KB Swings 70/53# 30 Box Jump Overs 24/20" 24 Push ups 24 KB Swings 24 Box Jump Overs 18 Push Ups 18 KB Swings 18 Box Jump Overs 12 Push Ups 12 KB Swings 12 Box Jump Overs 6 Push Ups 6 KB Swings 6 Box … Continue reading WOD – 10/22/17

8am Back East Barbell a.) Every 90 seconds for 12 minutes (8 sets) Clean and Jerk Sets 1 - 4 @ 65% 1RM Clean and Jerk Sets 5 - 8 @ 70% b.) Every 2 minutes for 10 minutes (5 sets) 5 Back Squat Sets 1 - 3 @ 60% of 1RM Back Squat Sets … Continue reading WOD – 10/21/17

WOD 3 RFT Run 600 meters 12 Single Arm Push Press, Left 12 Single Arm Push Press, Right 6 Weighted Pull-ups Row 600/500 meters 12 Single Arm Overhead Walking Lunges, left 12 Single Arm Overhead Walking Lunges, right 3/3 Turkish Get-ups RX: 55/35# DB 45 minute time cap

CrossFit WOD For Time: 75 Deadlifts 185/125# 75 Wall Ball 20/14# *Deadlifts are to be done in sets of no more than 5 reps at a time Cool Down 3 Rounds NOT for Time 2 Minutes Row, Bike, Jog or Jump Rope 20 second Hollow Hold 20 Band Good mornings Back East Barbell (5:30pm class … Continue reading WOD – 10/19/17