For 4 cycles:
AMRAP in 2 mins of:
4 Handstand Push Up (Rings)s
8 Row (Cal)s
Max Reps Thruster, 115/75 lbs
Rest 1 min between each cycle.
For each cycle continue the AMRAP.
* Score max reps thrusters for all 4 rds. Row 8/6 cal for M/F. Start over each AMRAP with HSPU, Row.
As a Team of 2 Complete 2 rounds for time of:
40 Row Calories
40 Dumbell Manmakers (35#/20#)
40 Up And Over Box Jumps (24"/20")
40 Kettlebell Swings (70#/53#)
40 Overhead Walking Lunge With Plates (45#/25#)
40 Toes-to-bars
* Alternate work and break up reps with your partner. One works while one rests.
2 Deadlifts, pick load
Every 1 min for 6 mins.
* Use mats, touch and go, no drops.
For time:
30 Double Unders
30 Deadlifts, 225/155 lbs
30 Double Unders
30 Knees To Elbows
30 Double Unders
30 Pull-ups
30 Double Unders
30 Ball Slams, 40/30 lbs
30 Double Unders
* DL are touch and go, no drops. use mats.
Hang Squat Clean 3-3-3, using heaviest weight per set
Muscle-up 2-2-2, using heaviest weight per set
* Alternate movements. Choose Ring or Bar.
Choose:For time:
50 Air Squats
10 Muscle-ups
40 Air Squats
8 Muscle-ups
30 Air Squats
6 Muscle-ups
20 Air Squats
4 Muscle-ups
10 Air Squats
2 Muscle-ups
* Choose Bar MU or Ring MU version. Scale MU to Strict Pull-ups.
For time:
50 Air Squats
12 Bar Muscle-ups
40 Air Squats
10 Bar Muscle-ups
30 Air Squats
8 Bar Muscle-ups
20 Air Squats
6 Bar Muscle-ups
10 Air Squats
4 Bar Muscle-ups
* Choose Ring or Bar MU version. Scale MU to strict pull-ups (10-8-6-4-2)
Photo of Sean’s 1st Muscle-up by @robcwilson
Events:
Sam’s annual Memorial WOD will be on Saturday 8/26. Mark your calendars. Please sign up for your start time IN THE GYM (we will post sign ups this week).
Class times for “Saimo” on 8/26 Saturday:
0830, 0930, 1030, 1130
There is also a new color Sam shirt/tank, with all proceeds (minus production costs) to go to this scholarship fund that we will give Dan and Jeannie Saimo. Please consider supporting this by buying a shirt as they award deserving local students in Sam’s name! To see the shirts and place an order please go to the FB group or ask Michelle or I in the gym NLT Friday 8/18.
Bench Press 5-5-5Bench Press 5-5-5
Use the heaviest weight you can for each set.
Rest as needed between sets.
21-18-15-12 reps, for time of:
Push Press (115#/75#)
Burpees
Run 200m
Photo by @robcwilson
The Team Series is coming. If you want to do this then you need to find a partner. Dave Castro is available…
Dave Castro Can’t Find a Partner for CrossFit Team Series
Also let me know if you sign up as a team as you will need to coordinate with me for when your team can fit in your WOD(s) for the week.
Front Squat 2-2-2
Use the heaviest weight you can for each set.
Rest as needed between sets.
Alt EMOM 20 mins: Rows and Dumbbell ThrustersEvery 1 min for 20 mins, alternating between:
Row 150m
7 Dumbbell Thrusters, pick load
Row: 150m Men / 125m Women
Overhead Squat 3-3-3
Use the heaviest weight you can for each set.
Rest as needed between sets.
“Tabata” – Overhead Squats, Hand Release Push-Ups and AbMat Sit-upsTabata Overhead Squat, pick load
Rest 1 min
Tabata Hand Release Push-Up
Rest 1 min
Tabata AbMat Sit-up
The Tabata interval is 20 secs of work followed
by 10 secs of rest for 8 intervals.
Tabata score is the total reps performed in all of the intervals.
Photo by @robcwilson
We’re back from vacation! Now we need a vacation to recover. All previous posts are caught up with updated results.
Events:
Sam’s annual Memorial WOD will be on Saturday 8/26. Mark your calendars. Please sign up for your start time IN THE GYM (we will post sign ups this week).
Class times for “Saimo” on 8/26 Saturday:
0830, 0930, 1030, 1130
There is also a new color Sam shirt/tank, with all proceeds (minus production costs) to go to this scholarship fund that we will give Dan and Jeannie Saimo. Please consider supporting this by buying a shirt as they award deserving local students in Sam’s name! To see the shirts and place an order please go to the FB group or ask Michelle or I in the gym.
Split Jerk 1-1-1-1-1
Use the heaviest weight you can for each set.
Rest as needed between sets.
Complete as many rounds as possible in 15 mins of:
8 Clean & Jerks (135#/95#)
12 Toes To Bars
40 Double Unders
Team WOD: Chipper: Wall Balls, Double Unders, Hang Power Cleans, Sit-ups and RunAs a team of 2, complete for time:
150 Wall Balls (20#/14#)
300 Double Unders
100 Hang Power Cleans (135#/95#)
200 AbMat Sit-ups
Run 800m
* One works, one rests. Run together as a team.
Photo by @robcwilson
Weighted Pull-up 3-3-3-3-3
Use the heaviest weight you can for each set.
Rest as needed between sets.
21-15-9 reps, for time of:
Deadlift (225#/155#)
Pull-up
Run 400m
* Touch and go
