Category: WOD

8:30am – 9:15am Sweat Class

9:30am – 10:15am Recovery and Mobility

Barbell Club 7:30 – 9:00am

CrossFit Class at 9:00am

Open Gym 10:00am – Noon

1. Strict Press

Build to Heavy Single 

Then 5×2 @80% of Heavy Single

SS 5 Sets of 2 with 5 Sets of 15 Hollow Rock  

2. “Say I Wont”

4 Rounds 
25’ Single Arm OH Walking Lunge (50/35) 
5 Wall Walks
25’ Single Arm OH Walking Lunge (Alternate Arm)
15 Burpee to Target (Target 6” above outstretched vertical)

*17 Min Cap

1. Coach Led Mobility

2. “Beach Season”

AMRAP 25
800m Run
30 Air Squats
20 Sit Ups
10 Tuck Jumps

1. Regional “Linda”

10-9-8-7-6-5-4-3-2-1
Deadlift (295/220)
Bench Press (195/135)
Squat Clean (145/105)

*25 Minute Time Cap

1. “Run for Your Life”

21-18-15-12-9
Chest to Bar Pull Up
Alternating DB Snatch (50/35)
**200m Run after Every Set

*20 Minute Cap

2. Back Squat

3 Reps @60%
3 Reps @70%
3 Sets of 2 Reps @75%

1. Snatch Push Press + Snatch Jerk

5 Sets of 2+1, increasing weight to 80% of 1 Rep Max Snatch

2. “Ice Queen’s Orders”

2:00 Row at 24 Strokes per Minute
1:00 Rest  
2:00 Row at 26 Strokes per Minute
1:00 Rest
2:00 Row at 28 Strokes per Minute
1:00 Rest  
2:00 Row at 30 Strokes per Minute
1:00 Rest
2:00 Row at 32 Strokes per Minute  

1. Snatch Complex; E2MOM16

Hang Snatch + Snatch Balance + OHS

2+2+1 building to 70% of 1 Rep Max Snatch

2. “Kelly”

5 Rounds for Time

400m Run

30 Box Jumps (24/20)

30 Wall Shots (20/14)

*30 Min Cap

1. Functional Body Building

Single Leg DB Hammer Curl (12 Reps Each Leg, Moderate Weight)

5 Sets of 12 Reps

Super Set with :30 Hollow Hold

Prone Reverse DB Fly (Light Weight)

4 Sets of 15

Super Set with :30 High Plank Hold

2. “You Are Free to Move About the Cabin”

EMOM28

1. 15/12 Cal Row
2. 25 Handstand Shoulder Taps  (Plank for Scale)
3. 10/7 Cal Assault Bike
4. 25 Russian Twist (light weight KB)
5. 100m Sprint
6. Rest

1. Front Squat

5 Sets of 3 Reps, increasing weight between 70-90% of  1 Rep Front Squat Max

2. Clean Pull

4 Sets of 4 Reps @ Heaviest Front Squat from Today

3. “Prepared for Take Off”

AMRAP13
3 DB Hang Clean (50/35)
3 DB Box Step Overs (50/35)

6 DB Hang Clean
6 DB Box Step Overs

9…12…15…18…etc