Thursday's WOD

Warm-up

Trainer’s Choice

Stretching and discussing class for the day

Strength/Skill

Practice the snatch

WOD

If you are signed up for the Open, you will do Workout 12.2 Rx’d

For everyone else…

Proceed through the sequence below completing as many reps as possible in 10 minutes of:

30 Snatch (45/33)


30 Snatch (75/45)

30 Snatch (95/65)

Snatch, as many reps as possible (115/75)

Recovery

Short Stretching and Mobility Sequence 

Wednesday's WOD

Warm-up

Group warm-up

Stretching and discussing class for the day

Strength/Skill (after WOD)

7x100m

As soon as one person is finished, the next athlete jumps on the rower, RESETS the meters and hits it as hard as possible.

WOD

Complete as many rounds as possible in 20 minutes of:

10 Chest-to-bar pull-ups


2 Deadlifts (315/205)


10 Handstand push-ups

Recovery

Short Stretching and Mobility Sequence

Tuesday's WOD

Warm-up

Group Warm up

Stretching and discussing class for the day

Strength/Skill

Power Cleans

1 x 5 @ 55% max

1 x 5 @ 65% max

1 x 5 + @ 75% max

WOD

“Angie”

For Time:

100 Pull-ups

100 Push-ups

100 Sit-ups

100 Squats

Recovery

Short Stretching and Mobility Sequence

Monday's WOD

Warm-up

Trainer’s Choice

Stretching and discussing class for the day

Strength/Skill

Shoulder press reps until you have to push-press – then rep until you have to push-jerk.  Rest 4 minutes and repeat.

WOD

Two couplets, for time, consisting of:

5-4-3-2-1 rep rounds of:

Ring rows

Front squat (135/95)

Bar must be cleaned from the floor for front squats.  Shoulders must be below hips for rows.

Then…

10-9-8-7-6-5-4-3-2-1 rep rounds of:

Deadlift (135/95)

Unanchored Abmat sit-ups

Use the same bar from the front squats.

Recovery

Short stretching and mobility sequence

Saturday's WOD

Warm-up

Group warm-up

Stretching and discussing class for the day

Strength/Skill

Dips

4 sets of as many as you can – rest 3 min between each set

WOD

“Karen”

For time:

150 Wall ball shots (20/14)

Recovery

Short Stretching and Mobility Sequence 

Thursday's WOD

Warm-up

Trainer’s Choice

Stretching and discussing class for the day

Strength/Skill (after WOD)

Front squat

1x5 @ 55%

1x5 @ 65%

1x5+ as many reps without failing @ 75%

WOD

CrossFit Games Open 12.1

As many reps as possible in 7 minutes of:

Burpees

Recovery

Short Stretching and Mobility Sequence 

Wednesday's WOD

Warm-up

Run 400 m

22 Squats

22 push - ups

22 Push press

Stretching and discussing class for the day

Strength/Skill

Weighted Pull-ups 3-3-3-3-3

WOD

For time:

90 SDLHP (45/33)

50 Wall-ball shots (20/14)

60 SDLHP

35 Wall-ball shots

30 SDLHP

20 Wall-ball shots

Recovery

Short Stretching and Mobility Sequence