Tabata Row
Rest 1 minute
Tabata Squat
Rest 1 minute
Tabata Pull-up
Rest 1 minute
Tabata Push-up
Rest 1 minute
Tabata Sit-up
Tabata score is the least number of reps performed in any of the eight intervals. Unit for the row is “calories”. Post Tabata score for each exercise as Reps and total those for final score as Total Reps.
E.G., 10, 22, 9, 15, 15 = 71
9:00 ~ 10:00 a.m.
Open Gym
Current Members can come in to work on specific movements, particularly ones in which you need practice and further instruction. We will either have a WOD that you can do or you can do a WOD that you missed this week.
10:00 ~ 11:00 a.m.
Group WOD
Those who want to try out CrossFit for the first time get to WOD for free! Members should bring their friends to try us out. Visiting CrossFitters can pay our $15 ($12 for Military/LEO) drop-in fee to WOD.
– 400m Row
Band Pulls
– 10 Front Pulls
– 10 OH Pulls
– 10 Behind Back Pulls
– 10 Pass Through
– 10 Presses (each)
– 5 Pullups
– 10 Pushups
– 15 Air Squats
Rest 2:00 to 3:00 between sets.
10 to 1 Reps For Time:
*800m Run Buy-in
– Pullups
– Wall Balls (20#/14#)
Max Effort 800m Run
PVC Pipe Warmup
– 10 Pass throughs
– 10 Twists
– 10 Good mornings
– 10 Pole Stretches
– 10 OH Squats
Then:
– 25m Overhead Squat Duck Walk
– 25m Inch worm
Rest 2:00 to 3:00 between sets.
AMRAP – 10:00:
– 15 Dead Lift – 205/145#
– 15 Ring Dips
– 20 Box Jumps (24″/20″)
Before Burgener Warm-up
– 100 Jump Rope
– 250m Row
– 10 Plank Lunges
– 5 Plank Samsons
After Burgener Warm-up
Three Rounds:
– 5 Snatch Grip Sots Press Practice
*Start with PVC and work up to barbell if able.
BURGENER WARM-UP:
1. Down and “Finish”
2. Elbows High and Outside
3. Muscle Snatch
4. Snatch Lands at 2″, 4″, 6″
5. Snatch Drops
SKILL TRANSFER EXERCISES:
1. Snatch Push Press
2. Overhead Squat
3. Heaving Snatch Balance
4. Snatch Balance without a dip
5. Snatch Balance with a dip
EMOM – 6:00
– 3 Snatch Balance (form focus)
Four Rounds @ 100%
– 8 Heavy Thrusters
– 8 Burpees AFAP
– 100m Sprint
– 100m Walk
– 2:00 Rest
Add no more than 10lbs each round.
– 400m Run
– Shoulder mobility
– 5 Pullups
– 10 Pushups
– 15 Air Squats
EMOM -12:00
– Odd: 10 Ball Slams
– Even: 2 Wall Walks
Three Rounds For Time:
– 400m Run
– 15 Situps
– 15 Pullups
50 hand release pushups buy-in.
For Time:
– 50 Hand Release Pushups
– 250m Row
– 200m Run
– 25m Plank/Squat Crawl
– 25m Walking Lunge
– 25m Plank/Squat Crawl
then
– 5 Back Squat (barbell)
– 5 Back Squat (barbell + plate)
– 5 Back Squat (50% 1RM)
Tempo: 30X1
Rest: 3:00
Note: Work on shoulder mobility during rest periods.
EMOM – 12:00
– Odd: 5 Squat Clean (135#/95#)
– Even: (1 Muscle Up + 3 Ring Dips) x 2
Scale Options:
– Squat Clean: KB Clean Catch Squat
– MU + Ring Dips: 9 Ring Dips
We will have a 10 a.m. Group WOD on Saturday (no Open Gym at 9:00). We hope you and yours have a fun and safe holiday weekend!
AMRAP – 13:00
– 17 Wall Balls
– 7 C2B Pullups
– 6 Deadlifts
Deadlift weight equals years since 1776.
Join us Friday at 10:00 a.m. for the 4th of July – 1776 WOD. All other Friday classes are cancelled. We will have a 10 a.m. Group WOD on Saturday (no Open Gym at 9:00). We hope you and yours have a fun and safe holiday weekend!
AMRAP – 13:00
– 17 Wall Balls
– 7 C2B Pullups
– 6 Deadlifts
Deadlift weight equals years since 1776.
– 1:00 Jump Rope
Band Pulls
– 10 Front
– 10 Overhead
– 10 Behind Shoulder
– 10 Pass Throught
– 10 Presses (each)
Hip Mobility
Elevate feet.
Tempo: 31X1
75% 1RM shoulder press
EMOM – 8:00
– :20 Hollow Rock