8-17 to 8-19 WOD

8-19
Warm Up:
Run/Row
Mob – ant shoulders
1 length stretching lunge
1 length spiderman
2x 10 scap push-ups
     10 wall squats
WOD: FRELEN
400m run
21 thrusters (95/65)
21 kb swings (1.5/1pd)
21 pull-ups
400m run
15 thrusters
15 kb swings
15 pull-ups
400m run
9 thrusters
9 kb swings
9 pull-ups
$$ 3×20 wall ball sit-ups (20/14)

Fri 8/18

WarmUp
Run or Row 400m

2 Rounds
6 PushUp
6 PullUp
12 Passthrough

1) A. Deadlift 5×3 Rest :90
B. Bent over row 6-8 or
Dip or pull-up progression

2) AMRAP15
10 wall ball sit-ups
8 Burpee deadlift
100m ShuttleRun

Cool
Roll
*please note Open gym or reg CF class is at 6pm tonight.

 

Thur 8/17

1)EMOM10
Even dips 5-8
Odd Pull Up progressions

2) 5 Rounds For Time: 
5 HSPU
5 Power Cleans (135/95)
10 Burpees
10 T2B

8-12 WOD

1.“Death by : Choose your death by: burpee or pullup”
Example: Minute 1 = 1 burpee, minute 2 = 2 burpee … minute 3 3 burpee

2) ForTime

50 KBS 24kg
25 HR PushUp
40 KBS 24kg
20 HR PushUp
30 KBS 24kg
15 HR PushUp
20 KBS 24kg
10 HR PushUp
10 KBS 24kg
5 HR PushUp

Cool
Roll

8-11 WOD

Friday: WarmUp

Run or Row 600m

Couch
See board – warm up
1) a.Deadlift 5×5 b. Bent over row 5×8

2) 3 Sets
7 deadlift 105/155
9 BurpeeOverTheBar
Sprint 100m
RestWalk back
Cool
Group

 

Please note: We will be closed on 8/21 for eclipse observance for the 11am class only. Evening classes still on.

8-10 WOD

1) AMRAP6

6 HSPU

9 BoxJump 24/20″

Rest 4:00

2) AMRAP6

2 MuscleUp

8 DB Thruster 35/20#

Rest 4:00

3) AMRAP6

10 PushUp

10 KBS 24/16 kg

Cool

Roll

AND
*No 11am class this Friday.
September:
Save the dates.
BeaverTakeOver:
9/9 at 5pm In house comp WOD, potluck – Free for members (unique and fun experience that all members should do). Happens only 1 time a year and most people hit new personal records and have an amazing experience.
Clean Eating Challenge: 9/16 at 10am -$99 buy in.
Next 6 week Challenge kicks off on 9/23 at 10am.

8-8 WOD

Tuesday:

1. EMOM10 Push Jerk x 3-5

2. For Time:
5 thrusters, 400m Run or 100M sled pull
10 thrusters , 400m Run or 100M sled pull
15 thrusters, 400m Run or 100Msled pull
20 thrusters, 400m run or 100M sled pull

 

AND

Crossfit Refresh Yoga…is coming up 2x this month. Free for all members, brig your yoga mat.

All levels, reward for the mind and body after a great week of workouts. I promise not to use my ‘yoga voice’, and we’ll get some sweet rehab done on sore muscle tissue.

If you’ve never done yoga, but have a curiosity, and love CFSWP this a great place to start.

 

See you all there🏋🏋 8-19 ad 8-26 at 10am.