All posts by Chad

7:30am Girl’s Class

Stay for mimosas and bagels!

9:00am Member’s Class

10:30am Yoga

 

“Partner WOD”

3 Rounds

100m Run (together)

30 Partner Wall-Balls (20/16#)

Then

200m Run (together)

60 Partner Wall-Ball

200m Run

20 Alt Thrusters

Unknown and Unknowable

Tuesday’s WOD will be posted on the whiteboard when you arrive.

Happy 24th Birthday Chris!  This WOD’s for you!

“Chipper Friday”

5 Rounds

24 Push Press (75/53#)

24 OHS

24 Deck Squats (25/15#)

24 KB Clean and Jerk (53/35#)

24 DU’s (x3 Singles)

AMRAP in 18 min of

50 DU’s (x3 singles)
40 toes 2 Bar
30 bar facing burpees
20 squat snatches (135/93)

If work is completed in 18 min, start from the beginning again.

CrossFit Games Open Workout 14.2

Every 3 minutes for as long as possible complete:

From 0:00-3:00
2 rounds of:
10 overhead squats
10 chest-to-bar pull-ups

From 3:00-6:00
2 rounds of:
12 overhead squats
12 chest-to-bar pull-ups

From 6:00-9:00
2 rounds of:
14 overhead squats
14 chest-to-bar pull-ups

Etc., following same pattern until you fail to complete both rounds

50 hang cleans (75/53)
50 shoulder to overhead
40 back squats
40 hand release push ups
30 burpee pull ups
30 hang power snatches
20 overhead squats
20 knees to elbows
800m run

Karen

150 Wallball for time

with 5 burpees every minute on the minute

AMRAP in 15 minutes:

10 Kettlebell Swings (70#/53#)

10 Pull Ups

10 Burpees

25 Sit-ups

Back Squat 5, 3, 3, 2, 1

4 Rounds
10 Power Snatch #95/#63
25 Wall Ball #20/#16