7-30 WOD

WarmUp
Row 500m
QuickHip
1 Len Inchworm
1 Len Spiderman
WarmUp PowerSnatch
1) EMOM7 PowerSnatch x 3
2) 3 Rounds ForTime
Row 500m
20 KBS 24/16 kg
10 Burpee
GroupCoolDown

1PicMonkey Collage

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7-29 WOD

WarmUp
Run or Row 400m
Couch
2 Rounds
6 SupineRow
6 PassThru
6 OHS
1) PauseBackSquat 5*3; Rest :90
2) 4 Rounds ForTime
50 DU
15 WallBall
10 TTB
GroupCoolDown

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7-26 & 7-27

Sunday Funday

CFSWP Very own Goose Hollow Take Over Comp coming to CFSWP box members only- Stay Tuned. Sept 12th 5pm. Stay tuned. Free for members, join this fun free comment event. Bring a friend to cheer YOU on.

WOD/ BBQ/Toast to follow.

Monday

WarmUp
Run or Row 600m
2 Rounds
7 PushUp
7 SupineRow
7 WallSquat
1) 4 Sets
BenchPress x 5 reps
Rest :90
SupineRow x 6-10 reps
Rest :90
2) AMRAP12
5 PullUp
10 PushUp
15 Squat
GroupCoolDown

Sunday

1pm KidFit

2pm 101

2pm Open

3pm Oly

unnamed unnamed

7-21- 7-23 WOD

7-23

WarmUp
Row 500m
BandyHam
1 Len Inchworm
1 Len Spiderman
WarmUp DeadLift
1) DeadLift find a heavy double
2) AMRAP15
Run 200m
6 HangPowerClean 95/65#
6 PushPress 95/65#
6 OH Lunge 95/65#
GroupCoolDown

7-22

WarmUp
Run or Row 400m
2 Rounds
5 PullUp
10 PushUp
15 Squat
1) FrontSquat 3,3,2,2,1
2) ForTime
Run 400m
10 Burpee
15 PullUp
20 OHS 95/65# (sub: fs @50% of #1)
15 PullUp
10 Burpee
Run 400m
GroupCoolDown

7-21

WarmUp
Run or Row 400m
3 Rounds
:10 HSH
5 HPC
5 FrontSquat
WarmUp C+J
1) EMOM8 1 Clean + 2 Jerk
2) AMRAP10
15 KBS 24/16 kg
15 PushUp
GroupCoolDown

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7-18 – 7-20

7-20 WOD

Monday

Warm up/mobility = see board
then

Strict Press:
5×2

5 rounds for time of:

20 wall balls
20 wall ball sit ups
25 walking lunges
10 TTB

Group Cool

7-19 9:00am CF Endurance with Coach Patrick

7-18 WOD

WarmUp
Run or Row 600m
2 Rounds
6 PushUp
6 PullUp
9 WallSquat
1) 4 Sets
Press x 5 reps
Rest :90
StrictPullUp x 6-10 reps
Rest :90
2) ForTime
50 WallBall 20/14#
40 KBS 32/24 kg
30 Burpee
20 PullUp
10 ManMakers 45/25#
GroupCoolDown

7-15 WOD

WarmUp
Run or Row 400m
QuickHip
2 Rounds
5 PullUp
10 PushUp
15 Squat
1) 5 Sets
FrontSquat x 2 reps
Rest :90
2) AMRAP10
5 BurpeePullUp
10 KB Snatch 24/16 kg
20 Lunge
GroupCoolDown

Or

Option 2

RANDY

7-10 – 7-14 WOD

Bring a Friend day is coming…any class this Friday.

7-14 WOD

WarmUp
Run 400m
3 Rounds
:10 HSH
10 PassThru
10 OHS
WarmUp Snatch
1) EMOM8 1 PowerSnatch + 1 OHS
2) 21-18-15-12-9-6-3
BoxJump 24/20″
TTB
PushUp
GroupCoolDown

7-13 WOD

WarmUp
Run or Row 600m
2 Rounds
6 PushUp
6 PullUp
9 WallSquat
1) 4 Sets
Press x 5 reps
Rest :90
StrictPullUp x 6-10 reps
Rest :90
2) ForTime
50 WallBall 20/14#
40 KBS 32/24 kg
30 Burpee
20 PullUp
10 ManMakers 45/25#
GroupCoolDown

7-12 WOD

Sunday Funday: 1:00pm KidFit
2:00pm CF 101
2:00pm Make up CrossFit class (BattleShip WOD) & open gym available
3:00pm Olympic Lifting

4:15 (ITP coaches meeting) – Rescheduled

Bring a friend day is next Friday guys! IM me for details.

7-11 WOD

9:00 am every Sat is a surprise WOD- enjoy!

7-10 WOD

WarmUp
Row 500m
3 Rounds
6 InchWorm+PushUp
9 KB DeadLift
9 KBS
WarmUp DeadLift
1) 15:00 to find a heavy triple in DeadLift
2) “DT”
5 Rounds ForTime
12 DeadLift 155/100#
9 HangPowerClean 155/100#
6 PushJerk 155/100#
GroupCoolDown

July1 – July 5th WOD

have a great 4th Holiday guys, regular hours on July 3rd! Closed for the 4th…Make it a great day. hen Everyone join us for the 5th at 3pm.

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July 5th-

End of Clean Eating Challenge & Shannon’s Birthday Bash!

2:00pm 101 & open gym ( Clean Eating Challengers: pictures, measurements starting at 2:30).

3:00pm 201

Potlcuck, toast & drinks to follow.

No KidFit today.

July 4th No class today

July 3rd

WarmUp
Run or Row 400m
3 Rounds
5 Inchworm+PushUp
10 PassThru
10 OHS

1) EMOM12
1: SnLiftToHip x 3 reps
2: PowerSnatch x 2 reps

2) AMRAP12
10 WallBall 20/14#
10 KBS 24/16 kg
10 HR PushUp

GroupCoolDown

July 2nd

WarmUp
Run or Row 400m
QuickHip
2 Rounds
10 SupineRow
10 GobletSquat (hold 5th and last rep :15)

1) Take 20:00 to find heavy single PauseBackSquat (3 sec pause)

2) 4 Sets
7 Thruster 115/85#
9 BurpeeOverBar
Sprint 100m (first gate)
RestWalk Back

GroupCoolDown