Tuesday

1. Strength
Deadlift 5 rep heavy


2. Conditioning
EMOMx30:
Odd: 5 C2B + 10 Push ups + 15 Squats
Even: 15 Burpees

Monday

1. Snatch
1RM
2. Clean Jerk
1RM
3. Conditioning
5 RFT:
7 Squat Cleans, 155/105
14 kettlebell swings, 1.5/1-pood

Friday

Front Squat*Set 1 – 3 reps @ 65%
*Set 2 – 2 reps @ 75%
*Set 3 – 1 rep @ 80%
*Set 4 – 1 rep @ 85%
*Set 5 – 1 rep @ 90%

Three sets of:
Front Squat x 2-3 reps @ 85-90%
Rest 20 seconds
Pull-Ups x Max Unbroken Reps

Conditioning
In teams of up to three, with only one person per station, complete 4 sets each of:
Row 250 Meters
10 Burpee Box Jump-Overs (24″/20″)
10 Thrusters (75/55 lbs)

Thursday

Deadlift
10-8-5-3-5-8-10 reps

"Cindy"
Complete as many rounds in 20 minutes as you can of:
5 Pull-ups
10 Push-ups
15 Squats

Wednesday

1. 
Split Jerk
EMOM 12 min 1 Rep climbing
Bench Press
3x 5 (Heavier than last week)

2. Conditioning
 In teams of two, with partners alternating movements, complete as many rounds and reps as possible in 10 minutes of:
Row 250 Meters
30 Kettlebell Swings (24/16 kg)
15 Sit Ups
 

Tuesday

Starting this Thursday August 27th there will not be a 10am class anymore. We will be having open gym from 8am to 9am, and a normal class time at 9am to 10am! This is only for Thursdays!!!!!!!! 

Strength
Work up to a heavy set of: 3 Front Squats + 1 Jerk
WOD
3 rounds for time of:
60 Double-Unders
30 Wall Ball Shots (20/12 lbs)
15 Pull-Ups
More Conditioning
10 min EMOM
even Run 1 Lap
Odd 8 Burpees 

Monday

1. Snatch
EMOMx12:
Mins 1-3: 1 rep at 75%
Mins 4-6: 1 rep at 80%
Mins 7-9: 1 rep at 85%
Mins 10-12: 1 rep at 80% 

2.
“Elizabeth”
21-15-9 of:
Squat Cleans, 135/95
Ring Dips

Friday

Strength:
Deadlift 10-5-3-1-1-1-3-5-10 reps 

Conditioning
Every minute, on the minute, for 24 minutes (6 sets of each):
Minute 1 – Row 200/150 Meters
Minute 2 – 12 D.B. Lunges
Minute 3 – Burpees
Minute 4 – 12 Toes 2 Bar

Thursday

Strength
Bench Press 3 x 5 then
Every 2 minutes, for 12 minutes (6 sets):
High Hang Clean + Hang Clean + Clean + Jerk
Build over the course of the 6 sets to today’s heavy.

Conditioning
Complete as many rounds and reps as posible in 15 minutes of:
20 Kettlebell Swings (24/16 kg)
10 Single Arm Kettlebell Press (24/16 kg – 5 each arm)
300 Meter Run (Elks Lodge Driveway)

Wednesday

PUSH PRESS 4x3
PUSH JERK 4x1

Then:
5×5 Front Squat

W.O.D 
 1. Conditioning
AMRAP 10:
50 Double unders
21 Box Jumps, 24/20
15 C2B Pull ups

Reminder- Today Mike with the Body Fat test Truck will be at the gym from 3pm to 7pm! There are still a few spots available if you still want to do the test and didn't get to sign up! It is $49 for your 1st time! We will  have open gym from 3:30 to 4:30pm, and regular night classes at 4:30 and 5:30pm! 

Tuesday

Strength
4×10 Back Squat, climbing
Conditioning
“Black and Blue”
5RFT:
10 Power Cleans, 135/95
10 Burpees


"Nick's Zone: Chicken Tikka Masala With Spaghetti Squash" - CrossFit Journal [video]

Monday

Strength:

E2MOM for 16min.
8 sets of Snatch- 1.1.1
(rest 5-7) seconds between singles)

Gymnastics Pulling:

21-18-15-12-9-6-3 unbroken TTB for time.
Scale down to starting at a set with less reps if you can't do 21 in a row.

WOD-
15-10-6 reps for time of:
Thrusters 135lb/95lb
Bar muscle ups (scale - pull-ups)

Friday

1. Snatch
A. Work up to a heavy single Squat Snatch from the high hang – pockets.
B. Work up to a heavy single Squat Snatch from the hang – mid thigh
C. Work up to a heavy complex of Squat Snatch + 2 Overhead Squats
2. Gymnastics Conditioning
2 rounds of:
30 C2B Pull ups
rest 2 minutes between rounds.
3. Conditioning
AMRAP 15:
5 Power Snatch, 135/95
10 TTB
15 Box Jump Overs, 24/20

Remember Saturday (Aug 15th) is the In house Partner Comp so there will be no regular 9am class! Comp starts at 9:15am , gym will be at 8:30 for competitors to warm up! Hope to see everyone there for a good time! Bring chairs, tents or blankets to sit on. It will be potluck style so bring something to share! 

Thursday

Strength:
Bench 5x5 or

any make up strength you missed this week

W.O.D- 
Conditioning: 
Teams of 3:
AMRAP 20:
200m Run (together)
40 Squat Cleans* – one athlete works at a time
*Every 40 reps the weights increase: 115/80, 135/95, 155/105, 185/135, then max reps at 205/145

UPDATES:
We are getting FITAID drinks back in the gym! They are $3 a can and 
Paleo friendly! great for recovery and energy! 

This Saturday do not forget about the IN HOUSE PARTNER COMP first heat will go at 9:15am!  Gym will be open at 8:30am to start warming up! Please come cheer on athletes or judge if you are not participating! Although you can still do the workouts we can set you up with a partner if you do not have one! If you would like we are doing "potluck style" so bring something to share food or drinks! Should be over around 1pm....and FUN! This is a comp for fun nothing serious and any level of fitness can join! Great way to get all our members together to hang out and have fun!

wednesday

Strength 
3×3 Dead Lift
 
WOD-
 EMOMx16
Min 1: :40 of Rowing for max calories
Min 2: :40 of Double unders for max reps
Min 3: :40 of Rowing for max calories
Min 4: Rest

Cool Down-
6 sets @ 10 to 20sec or more
L- Sit Holds

Happy 21st Birthday to Jordon!!!!!! 
 

Tuesday

1. Clean and Jerk
A. EMOMx10: 1 Rep, climbing
2. Strength
5×3 Front Squats
3. Conditioning
“Nate”
AMRAP 20:
2 Muscle ups
4 HSPU
8 KBS, 70/53

To modify for muscle ups you can do 2 C2B pull-up and 2 dips = 1 rep

Saturday

Here is the 1st WOD and info for the In House Partner Comp Saturday the 15th of August one week from today! Hope to see all our members out there for some fun !

WOD# 1

"DT"
5 rounds as a team of:
12 deadlifts
9 hang cleans
6 shoulder to overhead
Then... "Helen"
3 rounds as a team:
400m Run
21 KB Swings
12 Pull-Ups
One person working at a time. You may switch whenever you choose but you must tag hands. Load and scale options will be assigned to you. Other workouts will be a surprise. First heat will be at 9:15. Gym will be open at 8:30am to start warming up.

There is one week until the partner comp! If you still want to do it and do not have a partner you can still come and we will pair you up with someone who is at the same level/division as you!
Anyone is welcome to come watch and we will need help with judging!

Friday

A.
Jerk x 2 reps @ 70-85%
Mark your feet and set your goal to be perfect with your footwork and mechanics for each jerk.

B. Deadlifts
*Set 1 – 5 reps @ 60% of 1-RM
*Set 2 – 3 reps @ 75%
*Set 3 – 1 rep @ 85%
*Set 4 – 3 reps @ 80%
*Set 5 – 3 reps @ 85%
*Set 6 – 2 reps @ 90%
*Set 7 – 7 reps @ 75%
*Set 8 – 7 reps @ 75%

C.
Complete as many rounds and reps as possible in 8 minutes of:
8 Strict Handstand Push-Ups
8 Burpees

We will be posting WOD #1 for the partner Competition this Saturday August 8th. For the In house Comp on the 15th~ !  and maybe WOD #2!

Thursday

Bench 5 x10 @65%-70%

Today is make- up day! So pick a strength you missed this week to work on or skill
Make- up WOD or Running/Rowing



"The Wheelchair Gang" - [video]

Wednesday

1.
“Gwen”
with a running clock…
A. at the 0:00 complete 15 Unbroken Clean and Jerks
B. at the 7:00 complete 12 Unbroken Clean and Jerks
C. at the 14:00 complete 9 Unbroken Clean and Jerks
2.
5×5 Pausing Overhead Thrusters, climbing up in weight each set. Must pause for 2 full seconds at the top of every rep.
3.
EMOMx10: 10 Barbell Facing Burpees for time
4.
5x300m Row, 1 min rest

Tuesday

Clean and Jerk
Work up to a heavy set of the following complex:
2 High Hang Squat Cleans + 1 Jerk
High Hang Cleans are from a vertical torso position and the bar at mid-thigh with knees bent 
Strength
3×3 OHS
Gymnastics Conditioning
3 sets of 60% of best unbroken set of Muscle ups
Conditioning
1K Row
30 Overhead Squats, 135/95
30 C2B
400m Run
15 OHS
15 C2B

"Awakening" - [video]

Monday

1. Snatch
EMOMx12: 1 Squat Snatch
Mins 1-2-3 @ 75%
Mins 4-5-6 @ 80%
Mins 7-8-9 @ 85%
Min 10 @ 90%
Mins 11-12 @ 85%

2. Back Squats
 3 x10 @ 65% to 70%

WOD-
Reps of 15-10-6 of-
Thrusters 115lb/75lbs
Pull- Ups
For Time

Cool Down:
Planks 1 min
Front 
Side 
Side 
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