WOD

7.17.18 – Tuesday

NEWS

Congratulations to all the CF 312 athletes who competed at the Battle at the Brewery over the weekend. We are so proud of all of you!

101

SKILL/STRENGTH
Hang Clean Technique

METCON
For Time:
800m Run
30 Hang Cleans (115/85)
30 Burpees over bar
30 Hang Cleans (135/95)
800m Run

CROSSFIT

SKILL/STRENGTH
A. Snatch 2×1 @94%, Drop Set 2×1
B. Front Squat 3×6 @21X0

METCON
For Time:
800m Run
30 Hang Cleans (115/85)
30 Burpees over bar
30 Hang Cleans (135/95)
800m Run

STRENGTH

​​A. Halt Clean 5×1 @85% (hold 2sec pause at knee)
B. Box Squats (TnG) 5×3 @60% (of 1RM Back Squat)
C. Snatch Grip DL 4×5 @60% (of 1RM DL)
D1. 10/side Standing Pavlov Press (w/ band); rest 60sec D2. 8 Medball V-Ups; rest 60sec D3. 50sec Superman Hold; rest 60sec, x3

7.16.18 – Monday

NEWS

Congratulations to our July athlete of the month, Frank Johnson!

Learn more about Frank

101

SKILL/STRENGTH
DB Snatch and DB OHS Technique

METCON
3 RFT:
10 DB Snatches, left arm (50/35)
10 DB Single-Arm Overhead Squats, left arm (50/35)
10 Pull-Ups
10 DB Snatches, right arm
10 DB Single-Arm Overhead Squats, right arm
10 Pull-ups

CROSSFIT

SKILL/STRENGTH
3 Rounds:
A1. 6-10 Strict T2R @2020; rest 45sec
A2. 20-30sec L-Sit; rest 45sec
A3. 16 Double KB Front Rack Walking Lunge (total); rest 90sec

METCON
3 RFT:
10 DB Snatches, left arm (50/35)
10 DB Single-Arm Overhead Squats, left arm (50/35)
10 Pull-Ups
10 DB Snatches, right arm
10 DB Single-Arm Overhead Squats, right arm
10 Pull-ups

7.15.18 – Sunday

CROSSFIT/101

Rest/Recovery/Skill/Make Up Day

ENDURANCE

AMRAP 9:
5 ring Muscle-ups
4 Squat Snatch (135/95)

AMRAP 12 of:
35 Double-unders
11 Thrusters (75/55)
7 Burpee Box Jumps (24/20)

AMRAP 15 of:
400m Run
30 Deadlifts (185/135)
25m Handstand Walk
20 KBS (70/53)
20 Chest-to-bar Pull-ups

*rest 5 mins between workouts

7.14.18 – Saturday

NEWS

Good luck to all the 312 athletes competing in the Battle at the Brewery this weekend!

8 a.m. – STRENGTH

A. Power Clean + Push Press5x(1+3) @65% (of 1RM C&J)
B. Front Squat 1×1 @90%, 2×2 @20-30# less than set 1
C. Close Grip Bench Press 5×5 @60% (of 1RM Bench)
D1. 10/side One Arm KB Sit-Up; rest 60sec; D2. 10 BB Roll-outs; rest 60sec; D3. 20m Death March; rest 60sec; x3

9 a.m. – 101/CROSSFIT

In Teams of 3, For Time:
25 Synchro Burpees
150 Wall Balls (20/14)
25 Synchro Burpees
150 Pull-ups
25 Synchro Burpees
150 Box Jumps (24/20)
25 Synchro Burpees
150 KBS (55/35)
25 Synchro Burpees

*Split non-synchro reps evenly, one person works a time

10 a.m. – CROSSFIT

3RFT:
50 Wall Balls (20/14)
400m Run
30 Pull-ups
20 Burpees
10 Snatch (155/105)

7.13.18 – Friday

NEWS

Reminder: Please do not park in the Leslie Hindman Auctioneers (LHA) parking spots. If you do, you run the risk of being towed. Thanks!

CROSSFIT

SKILL/STRENGTH
A.Power Clean 3×3 @89%
B. Jerk 3×2-4 @75%

METCON
4 RFT:
20 Alt. DB Clean & Jerk (50/35)
10m Handstand Walk
-rest 60s-

7.12.18 – Thursday

NEWS

Reminder: Please do not park in the Leslie Hindman Auctioneers (LHA) parking spots. If you do, you run the risk of being towed. Thanks!

CROSSFIT/101

Rest/Recovery/Skill/Make Up Day

SKILLS CLASS

STRENGTH/SKILL
Jerk Technique….
2×2 Push Jerk
3×1 Split Jerk

METCON
3RFT:
20 cal Row
15 KBS (55/35)
10 Push Jerk (95/65)

STRENGTH

A. Power Snatch 1×1 @80%, 3×2 @15-20# less than the first set (increase from last week)
B. Split Jerk 3×1 @85% (of 1RM C&J) (increase from last week)
C. Deadlift 5×5 @70% (increase from last week)
D1. BB OH Walking Lunge (40% of BW), Rest 60sec; D2. 6/arm DB DB Muscle Snatch, rest 60sec; D3. Weighted Superman/Back Ext 45-60sec/10 reps; rest 60sec

7.11.18 – Wednesday

NEWS

Reminder: Please do not park in the Leslie Hindman Auctioneers (LHA) parking spots. If you do, you run the risk of being towed. Thanks!

101

SKILL/STRENGTH
Back Squat Technique..
5×2 Back Squat @22×1

METCON
AMRAP 8
5 Box Jump Overs (24/20)
10 Toes to Bar
30 Double Unders

CROSSFIT

SKILL/STRENGTH
A.Back Squat 2-2-2-1-1 @22X1
B1. 6-8 DB Alt. Reverse Lunge to Single Leg DL; rest 30s
B2. 30s Weighted Plank ; rest 60s

METCON
AMRAP 8
5 Box Jump Overs (24/20)
10 Toes to Bar
30 Double Unders

7.10.18 – Tuesday

101

SKILL/STRENGTH
Power Clean Technique then….
Power Clean 4×2

METCON
Team of 2, AMRAP 12
12 Burpees
9 Hang Power Clean (75/55)
200m Run
*partners alternate rounds

CROSSFIT

SKILL/STRENGTH
A.Clean Grip Banded Deadlift 3×5
B. Power Clean 4×2.1 (progressive)

METCON
Team of 2, AMRAP 12
12 Burpees
9 Hang Power Clean (115/85)
200m Run
*partners alternate rounds

STRENGTH

A. Hang Clean from Knee 5×1 @ increase from last week
B. Back Squat 1×3 @80%, 2×5 @35-45# less than first set
C. Bench Press 1×3 @85%, 4×3@20-30# less than first set
D. Pendlay Row 4×8

Note: Increase from last week on all lifts

7.9.18 – Monday

101

SKILL/STRENGTH
Front squat technique…
Front Squat 3×5

METCON
2 Rounds:
20s Max cal Row
-rest 60s-
20s Max cal Row
-rest 60s-
20s Max cal Row
-rest 60s-
20s Max cal Row
*rest 3min between rounds

CROSSFIT

SKILL/STRENGTH
Speed BS 4×4 @00X1

For time:
10-8-6-4-2
KB Front Rack Walking Lunge (choose weight)
Strict CTB Pull-Ups

METCON
2 Rounds:
20s Max cal Row
-rest 60s-
20s Max cal Row
-rest 60s-
20s Max cal Row
-rest 60s-
20s Max cal Row

7.8.18 – Sunday

CROSSFIT/101

Rest/Recovery/Skill/Make Up Day

ENDURANCE

For time:
400m weighted Run (20/14)
50 push-ups
50 sit-ups
10 Ring Muscle Ups
800m weighted Run (20/14)
50 push-ups
50 sit-ups
10 Bar Muscle Ups
1 Mile weighted Run (20/14)
*Scale runs without vest if needed