Sunday, September 13 - Saturday, September 19

One heck of a great coaching crew! 

One heck of a great coaching crew! 

Sunday, September 13 - No Class

 

Monday, September 14

WOD: 24 Minute MOMO

  • Goblet Squats (35/55)
  • Alternating KB Ground to Overhead (35/55)
  • Shuttle Sprints
  • Pull-Ups
  • Row 
  • Hand-Release Push-Ups

 

Tuesday, September 15

CrossFit Total:  (Sum of the following 3 lifts) 

  • 1 Rep Max Back Squat
  • 1 Rep Max Strict Press
  • 1 Rep Max Deadlift

OR

For Time: 

  • 1,000M Row

      5 minute break

  • 1,000M Run

      5 minute break

  • 1,000M Row  

      5 minute break

  • 1,000M Run 

 

Wednesday, September 16

Strength: Push Press

  • 5x4

WOD: 15 Minute EMOM

Minute 1

  • 15 KB Swings (35/55)

Minute 2

  • 12 Box Jumps (20"24")

Minute 3

  • 9 Burpees

 

Thursday, September 17

Skill Work: Bar/Ring Muscle Ups

WOD: For Time

  • 18 Power Snatch (73/115)
  • 9 Muscle-Up
  • 12 Power Snatch (73/115)
  • 6 Muscle-Up
  • 6 Power Snatch  (73/115)
  • 3 Muscle-Ups

 

Friday, September 18

Strength: Overhead Squat

  • 5x2

WOD: 5 Rounds for Time (compare to 5/30/15 & 7/8/14)

"Nancy" 

  • 400 Meter Run
  • 15 OHS (63/95)

*25 minute time cap

 

Saturday, September 19

Partner WOD: 25 Minute AMRAP

  • 60 cal Row
  • 60 Alternating Partner Wall Balls (14/20)
  • 60 Sumo Deadlift High Pull (53/75)
  • 60 MB Sit-Ups (14/20)
Posted on September 13, 2015 .