Meatloaf Wednesday

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Deadlift (Log your 10-Rep for score. )

15:00 total to build to:

1. Heavy Single

2. Heavy 10-Rep

Hang Time (Time)

For Time

50 Abmat Sit-Ups

25 Box Jumps

1min Max DU

18 Hang Squat Cleans (95/65)

15 Hang Squat Cleans

12 Hang Squat Cleans

9 Hang Squat Cleans

1min Max DU

25 Box Jumps

50 Abmat Sit-Ups

Two Scores: Time & Total DU

** Every break in squat clean= 5

burpee penalty before moving on

***1 min for double under starts at the end of the last rep completed, you do not get to slow down your heart and wait to establish your best set in the minute.

Hang Time (reps) (AMRAP – Reps)

Log Total Double Unders

Going Up on a Tuesday

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Jerk Drive + Split Jerk (Every 90 seconds for 10 Rounds)

1 Jerk Drive + 2 Split Jerk
Focusing on:

Dip

Push Under the Bar

Foot Work

Jerk Drive + Split Jerk (Every 90 seconds for 10 Rounds)

1 Jerk Drive + 2 Split Jerk
Focusing on:

Dip

Push Under the Bar

Foot Work

Full Court Press (AMRAP – Reps)

15min AMRAP

3-6-9-12-18-21-24…

Cal Assault Bike

Russian KB Swings (1.5/1)

Burpees over KB

KB Goblet Squat

HSPU

Thirsdaayyyy

Turn 2 CrossFit Workout of the Day

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Bench Press (5 x 5 @ 75%)

Baseline (Time)

500 meter Row

40 Air Squats

30 Sit-Ups

20 Push-Ups

10 Pull-Ups
*5 min rest and then go directly into next work out.

Out of Bounds (Time)

3 Rounds

10 Cal Row

10 Push-Ups

10 Air Squats

10 Pull-Ups

200m Run

It’s the 1st of the Month- Monday

Turn 2 CrossFit Workout of the Day

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Warm-up (No Measure)

2 rounds of :30 sec on, :10 sec off of:

-high knees

-yogi push-ups

-butt kickers

-air squats

-good mornings

Then, grab a PVC and stretch

Zots Press (EMOM )

5 x 3

Snatchy Complex (Every 2 minutes)

5 Sets of:

1 Power Snatch

1 OHS

1 Snatch Balance

2 Hang Squat Snatches

3 on 3 (Time)

For Time

3 Rounds

20 Wall Balls

10 Power Snatch (95/65)

5 Pull-Ups

*Rest 3 Minutes (after all 3 rounds)

3 Rounds

20 Pistols

10 Deadlifts (185/135)

5 Chest 2 Bar

RX+ Men= 135/C2B, 225/BMU

RX+Wmn= 95/C2B, 185/BMU)
20 min Cap. You need to MOVE!

1 sec penalty for every rep not completed.

Sunday Endurance Run Club

Turn 2 CrossFit Workout of the Day

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FARMYARD (8 Rounds for reps)

5:00 on, 1:00 rest

2 Rounds at each Station

400m Run

100m Farmer Carry (1.5/1 pood)

Max Knees 2 Elbow

300m Run

20m Walking Lunges

200m Run

Max Tire Flips

500m Run

20 banded good mornings

Max Alternating Toes 2 Bar

800m Run

Max Seconds Plank

RX+ = Vested

Partner WOD Saturday!!

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Hang On! (AMRAP – Reps)

EMOM (30 Minutes)

10 Rounds

PARTNER A: 5 Squat Cleans (95/65 lb) + 5 Burpees

PARTNER B: Hang from Pull-up Bar until partner is done

10 Rounds

PARTNER A: 5 Deadlifts (115/80) + 5 Box Jump Overs (30/24)

PARTNER B: Holds Plank until partner is done

10 Rounds

PARTNER A: 5 Split Jerks (115/80) + 5 Shuttle Sprints (10m)

PARTNER B: Max abmat Sit-ups in 0:45sec

Score = Total Team Sit-Ups
If partner breaks in hang or plank, the athlete completing work must stop immediately.

The goal here is to test your ability to hold a steady pace, and strengthen your mental toughness.

Freedom Friday

Turn 2 CrossFit Workout of the Day

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Warm-up

Ski Relay!

The class breaks into two teams on the ski ergs and race to 125 calories. If the teams have less 3 or fewer people, then only do 75 calories.

**No more than 10 calories per athlete at a time.

**Once you complete your ski, move to the back of your line and let the next person go.

Then spend 5-7 minutes stretching based on the workout you have selected.

Zembiec (Time)

5 Rounds for time of:

11 Back Squats, 185#

7 Strict Burpee Pull-ups

400m Run
In honor of U.S. Marine Corps Major Douglas A. Zembiec, 34, of Albuquerque, New Mexico, was killed during a firefight on May 11, 2007
To learn more about Zembiec click here

Goodman (Time)

3 Rounds for Time

1 km Row

14 Clusters (135/95 lb)

20 Pull-Ups

Cajun (Time)

4 Rounds for Time

400 meter Run

16 Bench Presses (135/95 lb)

16 Wall Ball Shots (20/14 lb)

16 Shoulder-to-Overheads (95/65 lb)

16 GHD Sit-Ups