Month

April 2018
April 24, 2018 Metcon: (For time) 500m Row then, 3 Rounds of: 15 Box Jumps (24″/20″) 15 Handstand Push ups 15 Toes-to-Bar then, 500m Row Core/Midline: Tabata: Star Sit ups during the :20 Low Plank Hold during the :10
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April 23, 2018 Strength: Squat Cleans 3 sets of: 3 Squat Cleans @ 70% 2 Squat Cleans @ 80% 1 Squat Clean @ 90% *Complete the 3-2-1 at the above %’s, then start back over at 3 for sets #2 and 3.  These Do Not have to be Touch and Go. You can drop and...
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April 22, 2018 Rest Day. Stay tuned to Facebook for Open Gym time.
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April 21, 2018 Partner WOD Teams of 2, complete the following for time: 30 Strict Press (115/75) 60 Pull ups 30 Push Press (145/100) 40 Chest-to-Bar Pull ups 30 Push Jerk (185/125) 20 Bar Muscle ups Rest 3:00, then: 100 Calorie Row *Partition reps as needed between partners. Skill/Accessory: 10 minutes – practice rounds of: 30-50...
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April 20, 2018 Strength: Snatch Complex 2 Hang Power Snatch + 2 Overhead Squats *20 minutes build to Heaviest Complex. Metcon: 7 minute AMRAP Wall Balls w/ EMOM of: 3 Clean & Jerks (135/95)
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April 19, 2018 Metcon: Every 3:00 x 5 Rounds: 300/250m Row 9 Thrusters (95/65) Core/Midline:  Not for time: 35 GHD Sit ups (50 Abmat Sit ups) 1:00 Ring Support (Knees at 90*) 35 GHD Sit ups
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April 18, 2018 Strength: Front Squat + Jerk In 6 sets, build to a heavy complex of: 2 Front Squats + 1 Jerk Metcon: Hero WOD “Rankel” 20 minute AMRAP 6 Deadlifts (225/155) 7 Burpee Pull ups 10 Kettlebell Swings (70/53) 200m Run COMPETITIVE CROSSFIT CLASS – 5:30pm 7 minute AMRAP 200ft Sprint Kettlebell Swing...
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