Saturday 09.09.17

OLY Class with Coach Darcy: 8:30am

Team WOD with Coach Darcy: 9:30am
“Partner Saturday”
500m Row  **125 DoubleUnders**
50 Deadlifts(275/185) **Deadlift Hold**
50 Toe To Bar **Partner Hang**
*Partner 1 works while Partner 2 holds
**Split work evenly

CrossFit Teens with Coach Keri: 10:30am

Friday 09.08.17

STRENGTH:
Every Minute On the Minute for 10 Minutes
1 Power Snatch + 3 OverHead Squat

WOD:
“Power Ball”
As Many Rounds (and Reps) As Possible in 8 Mintues
21 Wall Balls (20/14)
14 Pull Ups
7 Power Snatches (135/95)

Thursday 09.07.17

STRENGTH: Push Press – Build to 3 Rep Max

AFTERBASH: 
“Aerobic work”
8 x 250m Row
*Rest Ratio 1:1

 

Wednesday 9.06.17

WOD:
“Just Swing”
As Many Rounds (and Reps) As Possible in 15 Minutes
200M Run
10 Push-Ups
10 KettleBell Swings (53/35)
10 Toe 2 Bar

Tuesday 09.05.17

STRENGTH: Back Squat – Build to a 3 Rep Max
*Retest Day from 07/31/17

WOD:
“2 On & Off”
4 Rounds
2 Minutes On & 2 Minutes Off
Buy in 10/12 Calorie Row
Then
7 Push Jerks (155/105)
7 Front Squats (155/105)
7 Burpees over the Bar

BOOT CAMP SKILL: 
Turkish get up – 3 Minutes to go As Heavy As Possible

BOOT CAMP WOD 1:
Tabata *20seconds Work; 10seconds Rest
Russian Twists with Med Ball (20/14)
Jumping Lunges

BOOT CAMP WOD 2:
2 Rounds
*1 Minute Max Effort; 45 seconds Rest
Wall Balls (20/14)
KettleBell Deadlift (70/53
Calorie Bike
**1 Minute Rest Between Rounds

BOOT CAMP WOD 3:
10 Min AMRAP
8 KB Thrusters (r) (53/35)
8 KB Thrusters (l) (53/35)
12 Burpees
16 KB Swings (53/35)

BOOT CAMP COOL DOWN: 
3 Rounds Not For Time
:10-20 sec top of dip hold
:10-20 sec bottom of dip hold
:10-:15 sec  Chin Over the bar hold (scale with band)