Aug 19-25

Sat 
Partner WOD – 45 Min Cap
With a partner-alternate rounds
10 Rounds
200m Run
9 Pull Ups – RX+ 3 Muscle Ups
10 Rounds
100m Run
9 Single DB Push Press – RX+ DBall Push Press
10 Rounds
250M row
5 Burpees over Rower

Sun
21 Cleans 135/95
1 Lap run (330m)
15 Cleans
2 Lap run
9 Cleans
3 Lap run
21 deadlift 225/155
7 wall walk
15 deadlift
5 wall walk
9 deadlift
3 wall walk

This week we will start new strength cycles for
Front Squat, Push Press, Sumo Deadlift & Bench
We are also doing a benchmark workout M-F

Mon
Front Squat 5-5-5
Week 1 of “Wendler” Strength Cycle

Metcon

“Cindy” – One of the classic CrossFit Benchmarks
20 Min AMRAP
5 Pull Ups
10 Push Ups
15 Air Squat

Tues
Push Press 5-5-5
Week 1 of “Wendler” Strength Cycle

Metcon
“Elizabeth” – One of the classic CrossFit Benchmarks
21-15-9
Power Cleans
Ring Dips

Wed
Sumo Deadlift 5-5-5
Week 1 of  “Wendler” Strength Cycle

Metcon
“Ingrid” – One of the recent CrossFit Benchmarks
10 Rounds
3 Snatches 135/95
3 Burpees over the bar

Thurs
Split Squat 3×10

Metcon
“Gwen”
Clean and Jerk
15-12-9
Unbroken sets (Touch and Go)
Take as much rest as needed (5 min or more)
Try to use the same weight on all 3 sets and go as heavy as possible

Fri
“Open 19.1”
15 Min AMRAP
19 Wall Balls
19 Cal Row

Strength
Bench Press 5-5-5
Week 1 of  “Wendler” Strength Cycle

POPULAR POSTS

FEB 17-23

Sat  For Time (CAP 35:00) w/ a Partner… 30 Burpee Over The Bar -RX+ SYNCHRO100 Thruster @95/6510x 30 Double Under – RX+ Unbroken*100 Thruster30 Burpee

FEB 10-16

Sat  With a partner… *You need to do all the machines, one per block. AMRAP 10:00 1500m Row-Ski/ 3600m Bike*Split every 250m or 600m.MAX Cluster

FEB 3-9

Sat  With a partner… AMRAP 35:00 1km Row-Ski or 2.5km Bike30 Burpee Box Jump Over (24/20″)20 SYNC KB Lunge @53/35 – RX+ Double 50/35# DB10

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