WOD

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Invite A Friend To Check Us Out!
23
Sep

Thursday Sep 24th

Open Gym Is Moving 3pm to 5pm Starting Monday September 28th

CrossFit
Ring Muscle Up Progressions

21-15-9 Calorie Row
14-10-6 Power Clean 115/85
7-5-3 Ring Muscle Up

scale RMU with 1 Dip + 1 Strict Pull-up
should be able to do the cleans unbroken, 2 sets max for 14 you can also scale muscle ups by doing less reps

BootCamp
4 Rounds 1 min at each movement
Burpees
Sit Ups
Empty Barbell Push Press
Ring rows
Rest

Barbell
Find A Heavy Snatch Balance + 3 Overhead Squats

Track

10x100m Run

22
Sep

Wednesday Sep 23rd

Happy Birthday Janna

Open Gym Is Moving 3pm to 5pm Starting Monday September 28th
CrossFit
15 min cap

1 round

12 Thruster 95/65

24 Box Jumps 24/20

2 Rounds

6 Thruster 105/75

12 Box Jumps 24/20

3 Rounds

4 Thruster 115/85

8 Box Jumps 24/20

4 Rounds

3 Thruster 135/95

6 Box Jumps 24/20

BarBell
Snatch Complex
Snatch + Hang Snatch + Overhead Squat + Drop Bar reset Snatch

21
Sep

Tuesday Sep 22nd

Cap 30:00
1 mile run
rest 4:00
800m run
rest 3:00
400m run
rest 2:00
200m run
rest 1:00
100m run
If you Do Not Run A 10 Min Mile We Will Drop The Distance 800m – 600m – 400m – 200m – 100m with same rest

BootCamp
15 min AMRAP
800 m Row
20 Russian Kettlebell Swings
600 m Row
20 Goblet Squats
400 m Row
20 Goblet Squats

BarBell
Clean And Jerks Ladder [email protected]/70/75/80/85/75/80/85/90/80/70

20
Sep

Monday Sep 21St

CrossFir
19.4
In 12 minutes:
3 RFT
10 Ground to Overhead 95/65
12 Bar Facing Burpee
-3 min rest-
3 RFT
10 Bar Muscle Up
12 Bar Facing Burpee

BarBell
Back Squat 3×3 @ 88%

18
Sep

Saturday Sep 19th

Squat Clean
3-3-3-3-3-3
Must Be Touch And Go Build Up Each Set

500m Row For Time

BootCamp
BootCamp Total
10 Min To Find A Max 3 rep Back Squat
8 Min To Find A 3 Rep Max Push Press
10 Min To Find A 3 Rep Max Dead Litt

17
Sep

Friday Sep 18th

CrossFit
5 Round Each time of
3 Rounds
7 Thruster 75/55 (45/35)
7 Pull-up (Jumping Pull-up)
7 Burpee
2 Min Rest
Score Is Your Fastest Round And Your Slowest Round

16
Sep

Thursday Sep 17th

CrossFit
For Time
800 m run
40 Box Jumps 24/20
200 m Farmer Carry (2x 53/35#)
40 Box Jumps 24/20
800 m run
22min Time Cap

BootCamp
Dumbbell FunBell
5 Rounds with Two Dumbbells
10 Dumbbell Thrusters
10 Dumbbell Roman Deadlifts
20 FT Dumbbell Lunges

Barbell
Snatch Plus Snatch Plus Overhead Squat
6 Sets at 70% to 85%

Track

At Altona middle school. Only two sessions left!! Wear cleats or running shoes that you’re comfortable running on grass with

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