8/31/15 “The Squeeze”

Strength:
12 minutes to build to a 1 rep max back squat then complete 10 reps at 50%

Conditioning:
For total reps

4 rounds (60 seconds at each station 

Chest to bar pull-ups 
KBS 70/55

Toes to Bar 

OHS 115/83

*2 minute rest between rounds 

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8/29/15 “Brawl with a Bear”

In teams of 2: Conga line style

8 rounds:

250m Row

10 Burpee box Jumpovers (24/20)

10 Push Press (95/65)

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8/28/15 “Da Grodziaks”


       Congrats to Pete and Amy!

**no 6pm class nor fundamentals tonight

Strength:
12 minutes to build to a 5 rep Front Squat from the rack
Conditioning:
For time 
5 clusters 165/115 
1 rope climbs 18ft

4 clusters 

1 rope climb

3 clusters 

1 rope climb 

2 clusters 

1 rope climb 

*cluster = squat clean thruster
Cash Out:
For Time
28 deficit hspus ( 6/3 inch deficit) or parallettes (guys 45# plus abmat girls 2/45# plates plus abmat)

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8/27/15 “Nine to Shine”

  

             Happy Birthday Ally!

Strength:
Deadlift 
6-6-4-4-2-2 

Conditioning:
9min AMRAP:
Ascending Ladder

3 Chest 2 Bar Pull-ups 

3 Box Jumps (30/24)

6 C2B

6 Box Jumps (30/24)

Etc 

Cash Out:

2 minute max double unders

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8/26/15 “Hero Wod Wednesday – Wilmot”

  
Strength:
Bench Press 

3×3@90% 

then 1×12@50%

Conditioning:



“Wilmot”

6 rounds:

50 Air Squats

25 Ring Dips 

*25 min cap!

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CrossFit Journal: The Performance-Based Lifestyle Resource