Monday WOD 8/31/15

“Monster Mash Monday”

For time:

30 Thrusters (95/65)

30 Chest to Bar Pull-Ups

For time:

15 Squat Cleans (135/95)

15 Burpee Box Jumps

For time:

20 Thrusters (95/65)

20 Chest to Bar Pull Ups

For time:

10 Squat Cleans (135/95)

10 Burpee Box Jumps

*5 min rest in between WOD’s 

Coach Kristina  

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Saturday Free Community WOD 9-10am and Open Gym 10-11am

If you’ve been thinking about trying a CrossFit workout now is your time! This Saturday 8/29/15 at 9:00 am we will be having a CrossFit workout that is free and open to anyone interested in giving us a try! CrossFit is a strength and conditioning program that anyone can do with the right start. All workouts are modified and adjusted to fit the athlete (that’s YOU!) and to help them get the most out of their training. Free Saturdays are the perfect way to see what all the chatter is about.            
    
      
   

Wednesday WOD 8/26/15

1) 4X5 T&G Power Snatches – work to a 5rm, rest 90 sec. between sets

2) 1XME UB T&G Power Snatches @ 85% of heaviest completed set of 5 from #1
1) 4X5 T&G Clean+ Jerks – work to a 5rm, rest 90 sec. between sets

2) 1XME UB T&G Clean+Jerks @ 85% of heaviest completed set of 5 from #1
 Ron 

“Monster Mash Monday”

Begin at 0:00

For time:
20 Bear Complexes 115/75
 For this workout a “bear complex” will consist of:

Power clean

Front squat

Push press or Push jerk

Back squat

Push press or Push Jerk

*Note, you may combine the 1st 3 parts into a “squat clean thruster”

*You can “rest” in the hang, front rack, overhead, or back rack
*IF YOU DROP THE BAR you must perform 3 burpees, 6 toes to bar, and 9 wall ball shots 20/14 before picking up the barbell again

 Begin at 18:00

For time:
30 pull-ups
15 overhead squats 115/75

20 pull-ups

10 overhead squats 115/75

10 pull-ups

5 overhead squats 115/75