Author: cfdavis

Strength

EMOM for 16 Minutes Odd 3 Deadlifts ~ 75% of 1RM
Even Max Set of Unbroken Toes to Bar (Choose a number you can sustain through each round)

WOD

15 Minute Amrap

200M Run
30 Double Unders
15 Dumbbell Push Press 40/30lbs

Strength

3×2 Back Squat ~ 90% of 1RM

WOD

AMRAP in 12 Minutes of 

5-10-15-20-25-30 …

Burpee Plate Jump (Rep is completed when you reach hip and knee extenstion on top of a weight plate. There is no clapping requirement.)
Wall Ball 20/14lbs 

Strength

EMOM for 16 Minutes

Odd Max Set of Unbroken Strict Pull-Ups
Even Max Set of Unbroken Strict Dips.

Choose a number and resistance you can maintain through all 8 rounds of each.   Pull-Ups can be scaled by using bands or weighted rows. Dips can be on Rings, Bar, Bench or Boxes and so on.

WOD

For Time:

21-15-9 of
Power Clean 185/135lbs
Handstand Push-Up

It’s Tuesday! Remember, today our 5:30PM class is dedicated to Olympic Weightlifting.   CrossFit classes are at 4:45PM and 6:30PM 

Strength

1RM Split Jerk

WOD

AMRAP in 15 Minutes

400M Run
9 Front Squat 135/95lbs
15 Box Jumps 24/20″

Strength

5×1 Hang Power Clean ~ 80% of 1RM Clean 

Work up to to about 80% of your 1RM Clean and do five singles at that weight.  With the time remaining work up to a 1RM HPC. How does your 1RM HPC compare to your Clean from the floor?

WOD

5 Rounds for time of

10 Deadlift 225/155lbs
10 Pull-Ups
15 Push-Ups

“Omar“

For time:
95 pound barbell Thrusters, 10
15 Bar-facing burpees
95 pound barbell Thrusters, 20
25 Bar-facing burpees
95 pound barbell Thrusters, 30
35 Bar-facing burpees

U.S. Army First Lieutenant Omar Vazquez, 25, of Hamilton, New Jersey, assigned to the 2nd Squadron, 3rd Armored Cavalry Regiment, based in Fort Hood, Texas, died of wounds suffered April 22, 2011, when insurgents in Numaniyah, Iraq, attacked his unit with an improvised explosive device. He is survived by his parents Maria and Pablo, sister Marisel, and brothers Pablo and Javier.

Strength

1RM Squat Snatch

WOD

For Time

200M  Uneven Farmer Carry 

Then

2 Rounds of
800M Run
50 Kettlebell Swings 24/16kg

Strength

Deadlift 3×2 ~ 90%

WOD

5 Rounds for time of 

20 Wall Ball 20/14lbs
10 Weighted Lunges 40/30lbs (one object in each hand)

Strength

EMOM for 16 Minutes

Odd Max Set of Strict Pull-Ups
Even Max Set of Strict Push-ups

Choose a number you can maintain through 8 rounds of each (ex. 5 Pull-Ups, 10 Push-Ups) resting for the remaining part of each minute.  

WOD

In 12 minutes complete 

100/50/20 Double Unders and then

AMRAP of  

10 Push Jerk 135/95lbs
200M Run

Strength

Front Squat  5×3 ~ 80%

Skill

AMRAP in 15 minutes of

20 Kettlebell Snatch 24/16kg
15 Box Jumps 24/20″
10 Burpee Bottoms