140728

Competitor
Snatch
1RM
Then 2 x 1 @ 90%

Back Squat
3RM

12 min AMRAP:
30′ Handstand Walk
15 Toes to Bar

General
Back Squat
5RM

For Time:
30-20-10
Row Calories
Power Snatch


140726

Competitor
Clean Deadlift + Clean + Jerk
3 @ 80%

Snatch Grip Shrugs
3 x 5 @ 110%

See below (use heavier weights)

General
Front Squat
4 x 3

Partner WOD
For Time:
100 Kettlebell Swings 53/35#
100 Med ball Sit-Ups 14/8#
Row 1000m

*Notes:
Partners can accumulate 100 reps between each other as needed.
For swings, while your partner is swinging you must hold a plank.
For sit-ups, sit feet to feet facing each other and pass the ball back and forth (50 each).
For the row, switch every 250m.


140725

Competitor
Snatch Deadlift + Snatch
5 @ 80%

Back Squat
3 x 5 @ 90%

3 Rounds each for time:
12 Deadlifts 185/125#
9 Hang Power Cleans
6 Power Jerks
Rest 2 minutes

General
10 min AMRAP:
10 Overhead Squats 95/65#
15 V-Ups

Rest 10 Minutes

For Time:
Run 400m
50 Wallballs 20/14#
30 Push-Ups
Run 400m


140724

3 x Max Effort Pull-Ups

For Time:
10-9-8-7-6-5-4-3-2-1
Toes to Bar
Kettlebell Swings 70/53#


140723

Competitor
Front Squat
2RM
-then- 2 x 1 @ 90%

Deadlift
3 x 2

See Below

General
Push Press
3RM

Today we’ll be doing a workout, along with our friends over at CrossFit 609, in memory of someone who passed away far too young.

“Bode is the son of CF 609 members Christine and Jason. Bode passed away in a tragic accident and tomorrow we will be doing this WOD in his memory and honor. Bode’s birthday is tomorrow 7/23/14 and he would be 5 years old. Here’s to you Bode! We love you:)”

“Bode”

8 Minute AMRAP:

-7 Box Jumps 24″/20″
-23 Double Unders
-14 Sit Ups
-5 Burpees

Please join us in this WOD wherever you may be able to do it.


140722

Competitor
Clean and Jerk
1RM

Jerk (From blocks)
3RM

For Time:
Treeline Run
21-15-9
Thrusters 115/75#
Box Jumps 30/24″
Treeline Run

General
Deadlift
5 x 2

Treeline Run
3 Rounds
20 Burpees
20 Box Jumps 24/18″
Treeline Run


140721

Competitor
Snatch
2RM
Then 2 x 2 @ 90%

Back Squat
5RM

For Time:
Complete
100 Burpees
and….
EMOM
1 Squat Snatch 155/105#

*If you miss a complete minute due to unsuccessfully snatching the required rep, you owe a 500m row for each missed minute at the end.

General
Back Squat
5 x 5

3 Rounds for Time:
12 Front Rack Lunges 115/75#
20 Power Cleans
12 Pull-ups


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