So, Maybe Connor MacGreggor should have done a boxing version of Fight Gone Bad…

Monday

SSS: Squat 5,5,5+

WOD:  2 rounds for time: 10 deadlifts, 315 lb. 20 handstand push-ups, 30 front squats, 95 lb.

Tuesday

SSS:  Bench 5,5,5+

WOD:  21-15-9 reps for time of: Shoulder-to-overheads, 135 lb. Chest-to-bar pull-ups

X-Tra:  3×5 Standing Overhead Tricep Extensions. (band or dumbbell) Barbell smash triceps

Wed

SSS:  Kettlebell work (Russian and American Swings, Turkish Getups)

WOD:  12 Min AMRAP – 20 Russian KB Swings, 10 Alternating KB Clean and press, 50M (blue line to blue line and back) of suitcase walk (kettlebell in on hand on way down, switch hands on way back).  All at 53/35

Thursday

SSS:   Snatch 2,2,2,2,2

WOD:  Complete as many rounds and reps as possible in 15 minutes of: 155-lb. deadlifts, 9 reps 12 push-ups 15 box jumps, 24-in. box

X-Tra – 2 min wall sit

Friday

SSS:   Muscle up work

WOD:  The Test out – For time:  20 Squats (open class, back squats 135/95, on-ramp 65/45) 15 deadlift (open class, back squats 135/95, on-ramp 65/45) 10 push press (Open 95/65, on-ramp 65/45) 15 cleans (Open 95/65, on-ramp 20/14# med ball), 20 butterfly situps, run 200M, 50 (open class double unders, on-ramp single unders)

 

Saturday

WOD:  Cameron For time: 50 walking lunge steps 25 chest-to-bar pull-ups 50 box jumps, 24-in. box 25 triple-unders 50 back extensions 25 ring dips 50 knees-to-elbows 25 wall-ball “2-fer-1s”, 20-lb. ball 50 sit-ups 15-ft. rope climbs, 5 ascents

Happy Solar Eclipse day!  May sure you have your NASA approved glasses on when you stare at the sun!

Monday

SSS:  Press – 5,5,5+

WOD: 50, 40, 30 Row for calories, wall ball

 

Tuesday

SSS:  Deadlift 5, 5, 5+

WOD:  200M run cash in

21, 15, 9 – KB swings 2.0/1.5, KB Deadlift 2.0/1.5

200M run cash out

Wednesday

SSS:  Clean 2, 2, 2, 2, 2

WOD:

Elizabeth

21-15-9 reps for time of:
135-lb. cleans
Ring dips

 

Thursday

SSS – Squat 5, 5, 5+

WOD:

For time

100 Burpees

Every two minutes – 50M run

 

Friday

SSS:  Bench Press 5, 5, 5+

WOD:  “On the tens” (Every 2 minutes – 100M run)

10 Push Press 95/65

10 OH Lunge 95/65

10 Front squat 95/65

10 Front Rack Lunge 95/65

10 Cleans 95/65

 

 

 

So, on-ramp starts Monday the 14th.  Make sure you all say hi to the new CrossFitters.

Also, Friday we are back in the pool, even on-ramp!  get ready to get wet.

 

Monday 14 August

SSS:  Squat 5,5,5+

WOD  3 RFT row 1000m 30 squats 20 pushups run end of the gym and back

Tuesday 15 August

SSS: Muscle up work

WOD 10 RFT – 35 Min Cap Run 400M 10 Cleans (full) 135/105

Wed 16 August

SSS:  Deadlift 5,5,5+

WOD 18 Min AMRAP 20 DU’s 25 Burpees

Thursday 17 August

SSS: Clean & Jerk 2,2,2,2

WOD Death by Burpees 2 min wall sit

Friday 18 August

POOL WOD!!! 3 rounds for completion – 25m swim/10 edge muscle ups/25m swim/10 close grip push up. – 25m kick/10 edge muscle ups/25m kick/10 close grip push up. – 25m pull/10 edge muscle ups/25m pull/10 close grip push up

Saturday

19 August Paul Pena 7 rounds, each for time of: 100-meter sprint 19 kettlebell swings, 2 pud 10 burpee box jumps, 24-inch Rest 3 minutes

So, the games are over and like most of us you will be suffering from a CrossFit Coma on Monday.  Not to worry, we have just the Rx for you!

 

Monday

SSS:  Pull up work

WOD:  10 rounds for time of: 9 thrusters 35 double-unders

Tuesday

SSS: 8 August Overhead squat 5,5,5+

WOD:  Fight Gone Bad 3 rounds 1 min per exercise Wall Ball – 20# (all) Men 10, women 9 SDHP – 75/65 Box Jump 24/20 Push Press – 75/65 Row – Calories

Wed

WOD:  Jog to the parade ground track (as a group) 3 RFT 20 burpees 10 air squats straight away sprint Jog back to the gym as a group

Thursday

SSS:  Snatch 2,2,2,2,2

WOD:  Complete as many rounds as possible in 14 minutes of: Run 200 meters 20 GHD sit-ups 95-lb. overhead squats, 10 reps

Friday

SSS:   Bench 5,5,5+

WOD:  21-18-15-12-9-6-3 reps for time of: GHD sit-ups 95-lb. shoulder presses

Saturday

HERO WOD:   Miron 5 rounds for time of: 800-meter run 23 back squats, ¾ body weight 13 deadlifts, 1 ½ body weight