Saturday, 30 August 2014

August 30, 2014

Strength:
Split Jerk
2-2-2-2

Handstand Push Up
On The Minute X 8

WOD:
5 Rounds
30 Seconds Thrusters (115/75)
30 Seconds Rest
30 Seconds Box Jumps
30 Seconds Rest
30 Seconds Toes to Bar
30 Seconds Rest

Please Note:
1) There will be no classes on Monday
2) CrossFit Juniors will be starting on Saturday September 13
3) Starting September 13 there will be some changes to the schedule including Saturday morning. It will be posted by Tuesday

Thursday, 28 August 2014

August 29, 2014


Strength:
Deadlift
3-3-3+

10 X 3 Strict Press @ 50%

WOD:
14.1
10 Minute AMRAP
30 Double Unders
15 Power Snatches (75/55)

Please Note: All classes are cancelled for the holliday!

Wednesday, 27 August 2014

August 28, 2014

Strength:
Back Squat
10-10-10

Kipping Pull Ups
6 Sets Max Reps

WOD:
3 Rounds
400 Meter Run
15 Push Press (95/65)
30 Kettlebell Swings (Russian-70/53)

Open gym for the day will be cancelled!

Tuesday, 26 August 2014

August 27, 2014

Strength:
1 Power Snatch + 1 Full Snatch
5 Sets

Speed deadlifts
10 X 3 Increase from August 21

WOD:
21 Power Cleans (155/115)
42 wall Balls
15 Power Cleans
30 Wall Balls
9 Power Cleans
18 Wall Balls

Monday, 25 August 2014

August 26, 2014

Strength:
Push press
3-3-3-3+

4 Rounds
30 Seconds Max Pistols
30 Seconds Rest

WOD:
60 Calorie Row
50 Burpees
40 Box Jumps
30 Pull Ups
20 Burpees
10 Box Jumps

Sunday, 24 August 2014

August 25, 2014

Strength:
1 Power Clean + 1 Clean
4 Sets

Front Squat
3-3-3-3+ (increase from Wednesday August 20)

WOD:
8 Minute AMRAP
10 Overhead Squats (135/95)
15 Toes to Bar
20 Double Unders

Friday, 22 August 2014

August 23, 2014


Strength:
Deadlift
5-5-5+

Handstand Push Up
5 Sets of Max Reps (kipping allowed)

WOD:
"2/3 Kelly"
5 Rounds
400 Meter Run
20 Wall Balls
20 Box Jumps