W.O.D. – Workout of the Day

Announcement:

We are now offering 4pm class M-F!

SWOD: Back squat: 5/5/3/3/3

WOD: 

“Annie”

50 Double unders (150 singles)

50 Sit-ups

40 Double unders (120 singles)

40 Sit-ups

30 Double unders (90 singles)

30 Sit-ups

20 Double unders …

Workout 13.3

Skill: Running drills for 10-15 min

WOD: 

“Griff”

800m run

400m run Backwards

800m run

400m run Backwards

-For time-

SWOD:

“The Bear Complex”

7 reps of the following sequence:

Power clean

Front squat

Push-press

Back squat

Push-press (from behind the neck)

-5 rounds for max load-

Rest as needed between rounds

Watch this video for the rules:

[yt]…

WOD:

15 Wall ball shots (20#/14#)

150m Row

-AMRAP in 6 min-

Rest 2 min

15 Sit-up

15 KB Swings(53#/35#)

-AMRAP in 6 min-

Rest 2 min

100m run

10 Burpees

-AMRAP in 6 min-

SWOD: Back squat 5/5/5/5/5 (aim to beat the weight you did last week by the time you hit set number three.)

WOD

-2 rounds for time-

50 Push-presses (75#/45#)

20 Toes-to-bar

WOD:

5 Bar muscle-ups (Sub = 5 assisted bar muscle-ups or 5 CTB pull-ups)

10 Power snatches (95#/65#)

400m run

-4 rounds for time-

Rest 5 min

Tabata Push-ups

Announcement:

• During the CrossFit Open, all Saturday classes will be the Open WOD of that week.  Competitors that are signed up for the Open will WOD together at 12pm

Workout 13.2

Announcement:

• During the CrossFit Open, all Saturday classes will be the Open WOD of that week.  Competitors that are signed up for the Open will WOD together at 12pm
• HOUSEKEEPING NOTE: If you are sick, please do NOT come