Strength
3×3
Bench Press
WOD
4RFT
3 MU
7 floor wipers
12 ball slams
WOD
CrossFit Games Regional Event 6
For time:
100 Double Unders
50 Handstand Push Ups
40 Toes to Bar
30 Shoulder to Overhead
90 Ft Walking Lunge in Front Rack
Tunde Time
3×5 SOTS press (focus on technique, not weight)
Then:
5-3-2-2-1-1-1
Hang snatch to OHS
If you catch in a full snatch then that counts for the OHS. If you do a power snatch then you do an OHS right after. If you catch in a full snatch but bail, then you do a “penalty” OHS.
Strength
1 RM
Deadlift
WOD
3rds for time
10 Deadlifts @ 65% of 1 RM
15 Box Jump Burpees
As much as I love watching people do burpees, it would be more fun for YOU to just get a damn jump rope!
Strength
3 max rep sets of strict pull ups
WOD
12 min AMRAP
10 Thrusters
200m run
Strength
3X3
Squat Clean
WOD
Swinging Annie
50-40-30-20-10
KB
DU
Ab Mat
Good luck to Artemis and Christina! These ladies are doing the Tough Mudder today! Not sure if anybody else is doing it from the gym, but if you are good luck! Give them a shout out!
WOD
“Bear Complex”
5 Rounds of 7 sets of:
1 Power Clean
1 Front Squat
1 Push Press
1 Back Squat
1 Push Press
Each combination of the five movements is considered one repetition. You will be completing 7 repetitions in one set, increasing the weight, and then completing a total of 5 work sets. This is not a timed workout, this is for max weight only. Rest as needed between sets, but try to not let the bar touch the ground during your 7 reps.
Friday:
Mobility:
Joint Mobility
WOD:
AMRAP 15min
100m KB Waiter walk
30 Roman Twist (KB)
20 KB Swings
Today is the cut off date! If you don’t have a rope or haven’t ordered one, you will be doing burpees instead of DUs Enjoy!
WOD
4rds for time
300m Sandbag Run
30 DU
15 Box Jumps
30 Ab Mats
Tunde Time
5×2 hang power clean (work up to no more than 90% 1RM) 2:00 rest
5×5 front squat @ 70% 1RM (3 sec hold at bottom)
Don’t let the soreness stop you! Get after it!
Strength
5 3 1
Shoulder Press
WOD
15 12 9 6 3
Snatch
Bar Facing Burpees
20 DU after each round
Great showing yesterday! We had about 20 for the 10am class and 5 for the 4:45pm! It was great to see everyone pushing themselves so hard and past their limits. I highly recommend coming in and working out even if you did MURPH yesterday. You need to work all that lactic acid out of your body. You are going to be sore! Doing nothing will only make it worse.
Strength
power cleans
3,3,2,2,1
Wod:
12 min AMRAP of
10 ring dips
10 wall balls
20 walking lunges
Stud Bar Pullup Bars