11:24

Strength

3XMax

Strict Ring Dips

WOD
5 rds for time
1 rope climb
20 DU
20 box jumps

The only thing that will change this week is that there will NOT BE a 6pm class on Wednesday and there will ONLY BE ONE CLASS AT 730AM THURSDAY MORNING.  Everything else is the same!

I would also like to give a shout out and a warm welcome to Melanie!  Melanie has been a member at CFS for over a year now and will be coming on as an instructor!

 

11:22

 

Strength

Front Squats
1×8 light
2×6 moderate
3×8 heavy

WOD

Tabata

Kb swings
Abmat
Dumbbell lunges

11:21

 

WOD

“Mary”

20 min AMRAP

5 HSPU

10 Pistols

15 Pull Ups

11:20

 

WOD

“Nancy”

5rds for time

400m run

15 OHS (95/65)

11:19

 

“Grace”

for time:

30 Clean and Jerks  (135/95)

11:18

 

WOD

“Kelly”

5rds for time

400m run

30 Box Jumps

30 WB

11:17

 

WOD

“Annie”

50-40-30-20-10

DU

Ab Mat

11:15

 

WOD

“Diane”

21-15-9

Deadlifts (225/155)

HSPU

 

11:14

 

WOD
“Filthy 50″

50 reps of each

box jumps

jumping pull ups

kb

walking lunges

k2e

push press

back extensions

wb

burpees

du

11:13

 

Strength

Back Squats

1×6

2×4

3×5

WOD

For time

40 Calorie Row

30 Pull Ups

40 DB thrusters

30 Alternating Pistols

40 Box jumps

Archives
CrossFit Terminology

AMRAP - As Many Rounds/Reps as Possible

BW - Body Weight

C2B - Chest to Bar

K2E - Knees to Elbows

KB - Kettlebell

DB - Dumbbell

EMOTM - Every Minute on the Minute

GHD - Glute Ham Developer

HSPU - Handstand Pushups

OHS - Overhead Squat

SDHP - Sumo Deadlift High Pull

WOD- Workout of the Day