Author: cfdavis

Our Member Appreciation Pool Party and BBQ is this SATURDAY! The fun starts at 1:00! Grab a flyer from the gym or talk to one of the coaches for more info! Hope to see you all there! 

Strength

1RM Front Squat 

If you’re new to this movement work up in sets of at least 3.  Increase in small increments only when you are satisfied that you are achieving full depth with proper form.  

WOD

AMRAP in 8 Minutes

10 Kettlebell Snatch 24/16kg
20 Double Unders

Off Ramp WOD

AMRAP in 8 Minutes

10 Kettlebell Snatch
5 Double Unders or 20 Single Unders

Strength

8×3 Weighted Pull-Ups 

If you’re not able to do weighted pull-ups yet use a band or work at bodyweight. Choose a band that gets you into the 3-5 rep range for a max set. 

WOD

“The Chief”

Max rounds in 3 minutes of:

3 Power Cleans 135/95lbs
6 Push-ups
9 Squats

Rest 1 minute. Repeat for a total of 5 cycles.

Score rounds completed for each of the 5 cycles.

Strength

EMOM for 16 Minutes

Odd 3 x Squat Snatch ~ 60% of 1RM
Even Rest 

If you’re new to this movement work the following

Odd Power Snatch + 3 x Overhead Squat ~ Start light and increase in later rounds if your form is solid. 
Even Rest

WOD

For time
21-15-9 Rep rounds of
Kettlebell Swings 32/24kg
Box Jumps 30/24″

Challenge yourself today with a heavier load and a higher box jump!  

WOD

AMRAP in 20 Minutes

10 Deadlifts 135/95lbs
10 Jerks 135/95lbs
10 Lunge Steps 135/95lbs
400M Run

Scale the load as needed, don’t get into a slugfest with a weight that’s too heavy to keep moving through!

Skill

5 Sets  of Muscle Ups for Max Reps

If you can’t do this movement that’s okay! Work on the transition with a box or band.  If you’re working on strength and missed the Pull-Ups and Dips earlier this week hit 5 sets each of those movements.

WOD

400M Run  
25 Toes-To-Bar 
50 Wall Ball 20/14lbs
75 Power Cleans  115/75lbs 
100 Double Unders 
800M Run 

Off Ramp WOD

400M Run  
25 Knees-To-Elbows
25 Wall Ball 
25 Power Cleans  
75 Single Unders  or 25 Double Unders 
400M Run

WOD

“Hope”

Three Rounds for Reps of

Burpees
Power Snatch 75/55lbs
Box Jump 24/20″
Thruster 75/55lbs
CTB Pull-UPs

1 Minute on each station resting 1 Minute between rounds.

CrossFit, Inc. is committed to be a driving force in finding Cures for catastrophic children’s illnesses. Through the efforts of our affiliates and, ultimately, you, the CrossFit community can be a driving force in the fight against children’s cancer and other illnesses. Our ability to make change is infinite. Our action is a responsibility.

This year’s event is benefiting St. Jude Children’s Research Hospital.

It’s not too late to donate to this worthy cause. Please follow the link and contribute. 

Strength

Squat Clean: 1RM

If you’re new to this movement work the following complex until you can ride the barbell down into a full Squat Clean with good body position.  Focus on keeping your elbows up and torso upright. Knees should track over the feet and weight should be distributed firmly over the ball and heel of the foot.

Power Clean + Front Squat: Start light and work up in small increments. Increasing only when you are satisfied with your form. 

WOD 

AMRAP in 10 Minutes of

3-6-9-12-15-18-21 … 

Dumbbell Push Press 40/30lbs
2-Count Mountain Climbers

Strength

1 RM Split Jerk

WOD

5 Rounds for time of

200M Run
20 Wallball 20/14lbs
10 Ring Dips

Off Ramp WOD

3-5 Rounds for time of 

200M Run
10 Wallball
10 Bench Dips or Push-Ups

Strength

Deadlift 3×2 ~ 95%

Off ramp work up in sets of 5-8

WOD

AMRAP in 12 Minutes of  

30 Double Unders
21 Kettlebell Swings 24/16kg
12 Toes-To-Bar

Off Ramp WOD

40 Single Unders or 10 Double Unders
10 Kettlebell Swings 
10 Knees-To-Elbows

Strength

EMOM for 16 Minutes

Odd Max sustainable set of Strict Pull-Ups
Even Max sustainable set of Strict Push-ups

WOD

21-18-15-12-9
Burpees over the bar
15-12-9-6-3
Front Squat 135/95lbs

Off Ramp WOD

21-18-15-12-9 of
Burpees
Medicine Ball Cleans