“Nancy”

5 rounds for time of:

400 meter run

15 Overhead squats (95 lbs)

Skill: Core tabata

Block Strength

5×5 Back squat 75%

4×8 Pistols

3×10 Weighted lunges 45/25

Endurance: Row 1,500

60 Push-ups
40 Cleans 135/95
30 Ring push-ups
20 Cleans 155/115
15 HSPU
10 Cleans 185/145

Skill: 1 rep max power clean

Block Strength

Deadlift 5×5 60%

3×10 Good mournings

Endurance: Run 1500m

CrossFit Total
Press (strict)
Back Squat
Deadlift

Complete each movement to find 1 rep max. Then add up weight to attain your CrossFit total!!

Endurance WOD: 2 Rounds Run 250 Row 500 Run 500 Row 250

“Roney”

Four rounds for time of:

Run 200 meters

135 pound Thruster, 11 reps

Run 200 meters

135 pound Push press, 11 reps

Run 200 meters

135 pound Bench press, 11 reps

Rounds TBD
5 Wall ball shots
3 Box jump overs
5 Front squats
Run (distance tbd)

Block Strength

5/3/1 Back squat 75%/85%/95%

4×5 Weighted pistols 35/26

20min AMRAP
6 T2B
4 Power cleans (BW)
2 Muscle ups
Rest 1min after every round

Skill: Muscle up practice

Block Strength

5/3/1 Power clean 75&/85%/95%

5×3 Clean grip high pull

20 Box jump 40/30

Endurance: 5 rounds run 250m rest 2min

21/18/15/12/9/6/3
Deadlift 135/95
Box jump 24/20

Block Strength

10×1 Squat snatch

Endurance: Row 2k

S.A.K
9 Rounds
100ft Sprint
100ft Bear crawl
Odd rounds 24 KB thrusters 26/18 adv 35/26
Even rounds 24 sit-ups
200ft Farmer carry 45/25

*Join us for a special wod for the coolest lady ever Shari Ann King who left us far to early*

Block Strength

Deadlift 5/3/1 75%/85%/95%

5×5 hanging leg raise

5×10 Russian swings

“Helen”

3 rounds for time:

400 meter run

21 kettlebell swings (1.5 pood)

12 pull-ups

Block Strength

5/3/1 strict press 75%/85%/95%

3 rounds max ring dips rest 2min

3×10 strict chin ups

200 foot Weighted lunge 45/25 (buy in)
6 rounds
12 Plate push-ups
10 T2R
12 Plate G2O 45/25
250m plate run (cash out)