Saturdays are open gym from 9:00 a.m. until noon. You can come in to work on specific movements, particularly ones in which you need practice and further instruction. We will have a WOD that you can do or you can choose to do a WOD that you missed this week.
Lower Body Dynamic Effort
1. 10 x 2 Deadlift
2. 5 x 3 Lunge
3. 5 x 10 Glute Ham Raise
Five Rounds
1a. 10 Jumping Lunges
1b. 6 Hang Cleans
Five Rounds
2a. 10 Weighted Pushups or Ring Dips
2b. 10 Bentover Double KB Rows
Three Rounds
3a. 200′ Tire Drag
3b. 10 Weighted Hip Extensions
50 Weighted Situps
Front Squat
– 5 Sets
Repeats
– 4 x 400m
Deck of Cards
Hearts = Pushups
Diamonds = Mountain Climbers
Spades = Situps
Clubs = Air Squats
Jokers = Burpees
Upper Body Dynamic Effort
1. 8 x 3 Pullups
2. 3 x 5 KB Presses
3. 3 x 20 KB Rows
4. 5 x 10 GHD Situps
Jerks
– 5 Sets
1 to 10 to 1
– 1 Arm KB Swing
– 1 Arm KB Clean
– 1 Arm KB Thruster
Four Rounds
1a. 1-3 Rope Climbs
1b. 6 Double KB Press
Four Rounds
2a. 5 Weighted Pullups
2b. Max Slam Ball Pushups
Four Rounds
3a. 50′ Rope Pull
3b. 50′ Tire Press
Upper Body Max Effort
1. 5RM Floor Presses
2. 5 x 3 Pullups
3. 4 x 15 KB Rows
“Helen”
Courtesy of CrossFit
3 rounds for time:
– 400m Run
– 21 KB Swings (16kg/24kg)
– 12 Pullups