WOD

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2
Sep

Thursday Sep 3rd

Happy Birthday Carlos

On Monday Sep 7th The Gym will Only Have The 8am, Noon, And 5pm Class
CrossFit

“Partner workout
Choose your own adventure:
Accumulate:
120 Cal Row
90 Alternating DB Snatch 50/35
60 Pull-up

split reps however (suggest 15-12-10?)
17:00 cap”

BootCamp
Tabata 8 Rounds each
Shuttle Run
Sit Ups
Jumping Lunges
Push Press

Track

Bring regular shoes. We will be a travelling circus with some hill sprints for the workout.

1
Sep

Wednesday Sep 2nd

On Monday Sep 7th The Gym will Only Have The 8am, Noon, And 5pm Class

CrossFit

“in 3 min, max Handstand Push-up

15 min AMRAP
25 ft Handstand Walk
400 m Run
25 Sit-up
25 ft Handstand Walk
500 m Row
25 V-up
*scale HS walk with double arm DB OH walk”

31
Aug

Tuesday Sep 1st

CrossFit
3×10 Bulgarian Split Squats

10-9-…-2-1 Front Squat 135/95
1-2- …-9-10 Back Squat 135/95

BootCamp
3 Rounds 2 Min Each Station
Burpees
Rowing
Box Step Ups
Ring Rows

28
Aug

Saturday Aug 29th

CrossFit
WAITING AROUND
12 Rounds
Partner 1
Run 200 m
Partner 2
4 Push press (95/65)
4 Chest to bar
4 lateral burpee over bar

Accumulate 12 total rounds (Each person does 6 rounds of running and 6 rounds of the workout).

If you finish running before your partner is done working, you get to rest. If you finish working before your partner is done running, you get to rest.

BootCamp
Not For Time
3×8 Single Arm Kettle Bell Lunge And Press (Step out and press all same leg and arm for 8 then switch and do the same on the other side that’s one set)
400m Run
3×8 Single Leg Kettle Bell Dead Lift (each Leg0
600m run
3×8 Turkish Get Ups (4 each Arm)
800m Run

26
Aug

Thursday Aug 27th

CrossFit
NFT, 4 rounds
100m Front Rack Carry
50 Double Unders
12 each x Single Leg KB Deadlift
50 Double Unders

2min ea Couch stretch
2min Banded lat stretch each side
2min Foam roll each lat

BootCamp
Dog Gone Good
3 Rounds 1Min At Each Roud
Thrusters
Kettlebell Swings
Jumping Air Squat
Burpee Over Bar
5m Shuttle runs

BarBell
Snatch Drills And Ladder

Track

4x 1000m; walk 100m

25
Aug

Wednesday Aug 26th

CrossFit
Tabata 8 rd each, :20/:10 (8 min total)
Hollow Hold
Supermans

For Time
21-15-9 Russian KBS 50/35
21-15-9 V-up
600-400-200m Run

Barbell
Everyone seems to be a little beat up today so we see in class what squats everyone wants to do. We will also be doing a lot of rolling out and stretching.