Saturday 6.16.18

Partner WOD

9am and 11am

teams of 2 for time (30 min cap)
40 cal row
40 box jump overs 24/20
40 power cleans 135/95
40 toes to bar
40 push jerks 135/95
40 box jump overs 24/20
40 cal row
40 box jump overs 24/20
40 power cleans 135/95
40 toes to bar
40 push jerks 135/95
40 box jump overs 24/20
40 cal row

Benchmark WOD

10am

“Nancy”
5 rounds for time
400m run
15 overhead squats 95/65

Saturday 6.9.18

Partner WOD

9am and 11am

for time
100/70 calorie row
1200m run
50 power snatches 115/80
1200m run
10 rope climbs

Benchmark WOD

10am

“The Hateful Eight”

8 rounds for time
8 push-ups
8 GHD sit-ups
8 air squats
8 pull-ups
8 deadlifts 95/65
8 hang power cleans 95/65
8 push press 95/65
8 calorie row

Thursday 5.31.18

GOAT

EMOM 10
10 min to practice the movement of your choice

“Goat” is CrossFit slang for a movement that challenges us. Such as double-unders, pull-ups, overhead squats or handstand push-ups for example. To turn these perceived weaknesses into strengths, we need to practice them. We generally don’t improve our technique much with a high heart rate – that’s what we refer to as “training”. Today is geared towards “practice,” dialing in our mechanics with a controlled heart rate. For example, to improve technique in double-unders we need to practice at a low intensity so we can really focus on the mechanics of the hands and the timing of the jump. When we couple “practice” with “training” throughout the week, we set ourselves on a faster track to results. Please come prepared with a “Goat” to work on today. Choose an appropriate rep scheme that keeps things in the low “practice” intensity range.

WOD

for time
27-21-15-9
toes to bar

after each round
20/14 calorie row (sub 200m run if necessary)
50′ front rack walking lunges 35s/26s (2 KBs)

Saturday 5.26.18

Partner WOD

9am and 11am

teams of 3
for time (30 minute cap)
90/60 calorie row, 75 power snatches, 75 thrusters 55/45
90/60 calorie row, 60 power snatches, 60 thrusters 75/55
90/60 calorie row, 45 power snatches, 45 thrusters 95/65
90/60 calorie row, 30 power snatches, 30 thrusters 115/75
90/60 calorie row, 15 power snatches, 15 thrusters 135/85

Benchmark WOD

10am

“Linda”
10-9-8-7-6-5-4-3-2-1
deadlift @ 1.5 x bodyweight
bench press @ 1 x bodyweight
clean @ .75 x bodyweight
Set up three bars and work your way through for time.