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WOD

2
Oct

Tuesday – October 3rd

Coach Josh definitively putting his chest to the bar!

WOD:
“Kelly”
5 rounds for time:
400m run
30 box hop 24/20″
30 wall ball shot #20/14 to 10/9′

1
Oct

Monday – October 2nd

These two went to war with the rower and hammered out a very solid session of intervals last Thursday! Great work guys!

Strength:
15 minutes to establish 1RM strict press

WOD:
For time:
30 clean #135/95
30 shoulder to overhead
30 bar facing burpee
30 calorie row

27
Sep

Thursday – September 28th

Looks like bikes were ready for CrossFit before CrossFit was ready for bikes.

Strength:
7×3 strict press 80-90% of 1RM

Interval:
10x250m row, rest 1 minute between efforts.
*Perform these intervals descending between 1 and 2 seconds throughout the 10 intervals.

26
Sep

Wednesday – September 27th

Just two bros hanging around!

WOD:
Fight Gone Bad
3 rounds for reps:
1 minute wall ball shot #20/14 to 10/9′
1 minute sumo deadlift high pull #75/55
1 minute box hop 20″
1 minute push press #75/55
1 minute calorie row
*Score is the added total of the 3 rounds. 20″ box is prescribed for everyone.
**Last completed 5-17-17

25
Sep

Tuesday – September 26th

On Daniel’s last day before moving to Atlanta, he got to go out with a bang! He put up #165 for his 5RM strict press! Good luck Daniel, you’ve got a lot of PRs headed your way!

Strength:12 minutes alternating OTM:
5-10 strict pullup (depending on ability)
5 front squat from floor (may not count a clean as a first rep)

WOD:
7 rounds for time: *15 minute cap
30 double under
20 pistol
10 toes to bar

24
Sep

Monday – September 25th

Hello! My name is Yumi. You’ll see me in the gym when Coach Phil is running the morning classes. I’m very friendly and I love being petted. But, please only pet me if all my paws are on the floor… I’m trying to learn self control!

Strength:
5 rounds on a 3 minute clock:
5 strict press build to a 5RM

WOD:
7 minute AMRAP:
5 kettlebell swing #70/53
5 burpee box over 24×18/20×24″
10 kettlebell swing
10 burpee box over
15, 20…

23
Sep

Sunday – September 24th

Brian and Waldo getting all synced up! The rest of the team series goes down today!

9am – WOD
10am – WOD
11am – WOD

Team Series Event 2:
For time: *15 minute cap
120 double under (each)
120 chest to bar pullup
120 hang power snatch #95/65
120 double under (each)
*The chest to bar pullups and hang power snatches must be completed 15 reps at a time, alternating partners at the end of each 15 reps set.

At 25 minutes on the clock start:
Team Series Event 3:
For time: *12 minute cap
50 wall ball shot #20/14 to 10/9′ (synchronized)
30 clean #135/95
50 wall ball shot (synchronized)
20 clean #185/135
50 wall ball shot (synchronized)
10 clean #225/155
*Clean refers to a category of movement, power cleans are both accepted and advised.