8/3/15 “Rise Up”

Strength:
3 rep back squat week 5 – Add 50% to the last 5 rep back squat completed then complete 2×3 
* finish it off with 10 reps at 50% of your previous 1 rep max 
Conditioning: 

For Time

12-1 
Toes to Bar 
Hang Power Snatch

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8/1/15 ‘August Burn’

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Big Dan C, the OG Husky hitting the 1/2 mile! Go Bloom!

Bring a friend or family member out to try CrossFit and join you for a partner WOD! The 10am class is game to all abilities levels, CF experience or not.

Sat schedule:

9am group class

10am group class. Bring a Friend/Fam member/Amigo/Enemy/Neighbor/Homie/etc

Conditioning:

20 min AMRAP

40 WB (20/14)

30 KB Lunges (55/35)

15 Stone to Shoulder (users choice)

Run 200 m

*break the reps up as necessary with your partner.  Complete each movement before moving on. Hold KB at sides, 1 per hand. run together, forever…..in love.

Cash Out:

100 Russian Twists 20/14

*accumulate w your partner for time. switch as necessary

 

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7/31/15 “DT”

Strength:

3 rep Front Squat cycle – week 2
*Add 10# to the last 5 rep FS completed then complete 3×3

Conditioning: 
” DT ”
5 rounds for time 
12 deadlifts 155/105
9 hang cleans 

6 push jerks 

Core: 
4×12 toes to bar or knees to elbow or strict toes to rig

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7/30/15 “Hambones”

* Starting next week 5:30am classes are only on Tuesday, Thursday and Friday 

Conditioning:
15 rounds 1:00 on 1:00 off on the rower for total meters 
Cash Out:
75 push-ups 

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7/29/15 “Uhhhhhmanda”

  

Strength:
15 minutes to build to a heavy squat snatch 
Conditioning:
18 squat snatches 95/65
9 muscle ups 

14 squat snatches 

9 muscle ups 

10 squat snatches 

9 muscle ups  

* sub for ring muscle ups is bar mus or ring dips 

Cash Out: 

3×30 or 3×50 double unders 

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