Strength:
Back Squat
% of 3RM
5@70%
5@80%
Max Reps @90%

Metcon: (12:00)
21-15-9
Deadlifts (225/155)
Box Jumps (24/20)

8am/ Open Gym

CROSSFIT/ALL LEVELS – 9am

Partner WOD
5 Rounds (25:00)
:30 Work/:30 Rest
Min 1: Row or Bike
Min 2: V-Ups
Min 3: KBS (55/35)
Min 4: Pull-Ups
Min 5: Wall Balls (20/14)
Score = Total Reps
Partners alternate work/rest every :30

CROSSFIT – 10AM

Partner WOD
25AMRAP
6 Squat Clean Thrusters (135/95)
8 Ring Pull-Ups
10 Wall Balls (20/14)
*Partners will alternate after completing a full round

CROSSFIT

Strength:
Every 2 minutes for 8 sets
Power Snatch + OH Squat + Squat Snatch (building)
*Drop the bar after the OHS
Metcon:
7AMRAP
10 Hang Power Snatch (95/65)
10 Burpee Bar Hops

SKILLS CLASS

Skill:
Double-under technique
Metcon:

5 Rounds
30/24 Cal Row
30 Sit-ups
30 DU’s
30 MB Twists (20/14)

101
Strength:
Push Press 5×5 (75%) + Barbell Row 4×8
Metcon:
Tabata = 8x :20 work/:10 rest
For Total Reps: (14:00)
Tabata S2OH (75/55)
Rest 1 min
Tabata Pull-Ups
Rest 1 min
Tabata Front Rack Step Back Lunge (75/55)

CROSSFIT
Strength:
Push Press 5×5 (75%) + Barbell Row 4×8
Metcon:
Tabata = 8x :20 work/:10 rest
For Total Reps: (14:00)
Tabata S2OH (75/55)
Rest 1 min
Tabata Pull-Ups
Rest 1 min
Tabata Front Rack Step Back Lunge (75/55)

101
Metcon:
40EMOM
Station 1: 8 Burpee Box Jump Over (24/20)
Station 2: :40 Bike
Station 3: :20 Sprint Row
Station 4: 20 Unbroken Wall Balls (20/14)
Station 5: :40 Sit-ups

CROSSFIT
Metcon:
40EMOM
Station 1: 8 Burpee Box Jump Over (24/20)
Station 2: :40 Bike
Station 3: :20 Sprint Row
Station 4: 20 Unbroken Wall Balls (20/14)
Station 5: :40 Sit-ups

101

STRENGTH
Back Squat
% of 3RM
5@65%
5@75%
Max reps @85%
**People generally get 10-15 reps on their max reps**
METCON: (14:00)
4 Rounds
10 Power Cleans (155/105)
10 Toes to Bar

CROSSFIT

STRENGTH

Back Squat
% of 3RM
5@65%
5@75%
Max reps @85%
**People generally get 10-15 reps on their max reps**
METCON: (14:00)
4 Rounds
10 Power Cleans (155/105)
10 Toes to Bar

CROSSFIT/ALL LEVELS – 9am

25 AMRAP
20/16 Cal Row or Bike
20 Burpees
20 Box Jumps (24/20)
20 Sit-ups
20 Russian KBS
**if too many people then start some on box jumps

CROSSFIT/ 10am

Partner WOD
Station 1
3AMRAP
3 Deadlifts (135/95)(95/65)
3 Hang Power Cleans
3 S2OH
Station 2
3AMRAP
10 Wall Balls (20/14)
10 TTB
Station 3
3AMRAP
10 Burpees
10 Box Jumps (24/20)
*Partners will alternate completing the 3min stations until they both have completed all three twice. P1 does Station 1 while P2 rests then P2 does Station 2 while P1 rests

CROSSFIT

STRENGTH
Every :90 for 8 Sets
Power Snatch + Hang Squat Snatch (building)

METCON
“Open 11.1”
10AMRAP
30 DU’s
15 Power Snatch (75/55)

ENDURANCE
20 Rounds
:30 Row/:30 Rest

CROSSFIT
Rest/Open Gym

SKILLS CLASS

SKILL
Rowing Technique

METCON
4 Rounds
500m Row
30 Sit Ups
20 OH Plate Lunges (45/25)
10 Burpees