Friday April 18

Warm Up

Dynamic Warm-up

Tabata Hollow Rocks

Skill

HSPU progression

Metcon

For Time:

1000 m Run

30 HSPU

1000 m Row

Thursday April 17 "Snatch 5+"

Warm Up

Dynamic Warm-up

Skill

Squat Snatch (5@55,5@65,5@75,5+@85)

After each set, rest 30 secs and then perform

Ring Dips (10,10,10,10)

Add weight if necessary

Metcon

"MARABLE"

(named after him, since it's his wheelhouse)

AMReps 7:

1 Muscle-up

1 Snatch (135/95)

2 Muscle-ups

2 Snatch

3 Muscle-ups

3 Snatch

and so on....

*Snatch may be power, squat, or split

Wednesday April 16 "Partner Painstorm"

Warm Up

Dynamic Warm-ups

Skill

Movement Demo

5 sets of 4 TGU (each side)

*increase in weight each set

Metcon

For Time:

800 m Run

21-15-9

Power Cleans (135/95)

Ring Dips

800 m Run

21-15-9

Deadlifts (225/155)

HSPU

800 m Run

21-15-9

Bench Press (Avg BW)

OHS (95/65)

800 m Run

*1 partner works; break up reps anyway

*runs may only be broken up in 400 meter segments

Tuesday April 15 "Deadlift 5+"

Results from "JOSH"

Warm Up

Dynamic Warm-ups

Skill

Deadlift (5@55,5@65,5@75,5+@85)

After each set, rest 30 secs and then perform

10-12 HSPU

or

4-5 Wall Walks

or

30-60 secs Handstand Hold

*pick movement based on where your skill level is

Metcon

AMRAP 8:

8 Russian KB Swings (70/55)

8 Toes 2 Bar

Monday April 14

Sorry about the close up

Our winning team - Tim, Lisa, Kling, and Eileen

Thanks again for everyone who came out to participate in the Team WOD Saturday morning.  We had another great showing and are already looking forward to planning the next.  It is events like this that truly show the camaraderie of our members!

I am sure he will tell everyone about it in class (or not), but I wanted to take some time to congratulate Ari on participating in his first Olympic lifting meet this weekend at CrossFit Generation.  Not only was it his first competition, he also qualified for Junior Nationals!  Ari hit a 155 Snatch (missed at 175) and 205 Clean & Jerk (missed at 215).   

Warm Up

Dynamic Warmup

Shoulder Mobility

Skill

EMOM 10

Thruster Ladder

Build 5-10 lbs per attempt, depending on anticipated final lift

Metcon

"JOSH"

For time:

21 OHS (95/65)

42 Pull-ups

15 OHS (95/65)

30 Pull-ups

9 OHS (95/65)

18 Pull-ups

17 min cap

SSG Joshua Hager, United States Army, was killed Thursday February 22 in Ar Ramadi, Iraq. Our thoughts, prayers, and condolences go out to Josh's friends and family. Fair Winds, Josh.

Saturday April 12 "Team WOD"

There is no class today.  Team WOD begins at 9 AM.  Be there early to warm up

Friday April 11 "Jerk 5+"

Warm Up

Dynamic Warm-ups

Skill

Jerk (5@55,5@65,5@75,5+@85)

After each set, rest 30 secs and then perform

1 Length Walking Lunge using Kettlebells

*Stay consistent with each step and increase weight each time

Metcon

21-15-9

Shoulder to Overhead (60% of 1 rm Push Press)

Chest 2 Bar Pull-ups

Rest min b/t rnds