Today we will be doing back squats and a short metcon Amrap (short isn't always easy).

After that we are dedicating some of the class time to signing people on to the Wodify system and learning how to use this new software. Right now you are able to view the wod if you go to the wodify email you received and set up your login, after that you will be able to see what we are doing tomorrow. If you have already setup your username and PW - go check out the wod!

Also check for the wodify app.

8am Partner Wod
200 Double Unders (scale with 300 singles)
100 Sit-ups
90 Goblet Squats 35/53
80 Push-ups
70 Reverse Lung
60 Wipers (with barbell or rack)
50 Box Jumps 20/24
40 Ring Rows (Rx-parallel using box)
30 Over the Bar Burpee
40 KBS 35/53
30 Mt. Climbers
20 Pull-ups
10 Leap Frogs

-One partner works while the other rests.
-Movements/reps done in any order.

9 am: 15.4 open WOD

WOD: After hearing a lot of people saying they are not satisfied with their 15.4 scores, we will not be doing a hero wad today but redoing 15.4.

WOD: 15.4 and 15.4 scaled

BIRTHDAY WOD at 6 PM: chipper

20 ft handstand walk

26 deadlifts 65/95,

Run 400,

24 Hang Cleans 65/95,

28 Jerks 65/95,

30 ring dips

Then work your way back up

Friday night @6pm birthday WOD

Strength/ Skill: snatch therapy pulling from blocks and from a board.

WOD: 10-9-8-7-6-5-4-3-2-1 of: Power snatches – S 45/65, bar X 65/95, C 95/155

1-2– 3–4 – 5–6 – 7–8 – 9–10 of: evil wheels with the same weight,

Every time you transition do 2 pistols.

Calander Event: Friday night @6pm birthday WOD for Coral, Emma and Reily.

WOD: In any order complete:

40 Burpee Barbell thrusters 😁- S 45/55, Rx 75/105, C 95/135

40 Box Jumps

POST WOD: work up to a heavy Turkish getup with each hand, we are ambidextrous Turkish getupers.

*7 pm mobility with awesomely incredible Patty Bauer

WOD: 5 rounds:

Run 200,

1 rope climb,

ME unbroken power cleans without removing grip- S 65/95, Rx 95/135, C 115/175

10 ft handstand walk

*7 pm mobility with awesomely incredible Patty Bauer

Part A). Dynamic warmup, dynamic legg drills, then stretch.

Part B). The only thing better than a triplet or cuplet is a singlet!!!   So forget 150 wallballs...

500 lunges for time. Boom!

Or you can choose to redo 15.3: 14 minute AMRAP of:

7 Muscleups - Scale with 14 chin-ups and 14 ring dips

50 wallballs,

100 double unders

WOD: Hero 'JT'

21-15-9 of:

Handstand push-ups,

Ring Dips,

Push-ups

-come Monday you'll find out why Sunday is all arms

8am: Partner Wod
In the spirit of the games...

Regionals 2011-Event 4ish:
100 Pull-Ups
100 KBS 35/53
100 Over-the-Bar Burpees
100 Overhead Squat 65/95

Non-active partner rests. For time.

9am: 15.3 Open- come get your muscle up!

They put muscle ups as the first thing!

For those of you who think that you aren't going to get a good workout, get in the gym and do the scaled version. Scaled version has no muscle ups!

WOD: 6-3 minute rounds: 18 total minutes:

3 minutes to run 400 then ME hang clean and strict press.

3 minutes to run 400 then ME sledge hammer hits.

3 minutes to run 400 then ME box jumps (don't miss the box!)

REPEAT

*every rep counts

* if your unable to finish the 400 m run within three minutes, go ahead and shorten the run to 200

Skill: Muscleups practice, oh yeah, they are coming in the open soon.

WOD: 100 double unders,

90 sit-ups,

80 deadlifts 65/95,

70 air squats,

60 push-ups,

50 foot handstand walk,

40 v-ups,

30 pull-ups,

20 Wallballs,

10 Muscleups

100 double unders

*scale as necessary

Strength: 3 sets of max effort alternating pistols or Scaled with 3 sets of back squats at 90%

WOD: 12 minute AMRAP:

15 back rack lunges 65/95

15 dumbells push press 20/30

Strength: 7 sets AHAP: 3 squat clean + front squat + thruster

WOD: Intervals for time:

Run 1 mile,

Run 800,

Run 400,

Run 200.

*rest between rounds until heart rate gets down too 100 bpm.

Score each distance

Scale by taking away the mile interval.

2 options:

1). Do 15.2 with a judge

2). Do 'Cindy'

20 min AMRAP of:

5 pull-ups,

10 push-ups,

15 air squats

8 AM: team Wod with some rope climbs and running

9 AM: 15.2 CrossFit open

See you there!

Skill: Handstand walk

WOD: 21-15-9 of:

Thrusters 65/95,

Calorie row,

* one lap crab crawl every time you rotate

WOD: 3 rounds:

Run 400,

30 Wallballs

20 pull-ups - C 10 Muscleups

10 Over the Box Burpees,

5 Man Makers 20/30

Post WOD: max plank hold

Good job to Kristy and Irena for holding more than a five minute plank

Mobility class tonight at 7:00 pm.

Strength WOD: NOT FOR TIME: 10 rounds of 2 Overhead Squats. Between each set complete 1 set of max reps ring dips and 1 set of unbroken double unders.

POST WOD skill work of your choice.

8 am class will be the partner WOD below.

9 am class will be 15.1 redo!

Saturday Partner WOD

25 Slam Balls 15/20
50 Bumper Plate Burpee 25/45
75 Double Unders/Singles
200m Suicides
75 Double Unders/Singles
50 Kettlebell Swings 35/53
25 Slam Balls 15/20

25 minute time cap

Happy Monday, please make sure to post your 15.1 scores before 5 pm today.

Strength: Bench Press EMOM for 12 minutes. Add weight every minute.

WOD: 75 front rack weighted step-ups for time 65/95.

Everytime you put the weights down run 200.

Both girls and guys step up to 20"

WOD: Redo 15.1 or run 4 400's for time. Rest 4 minutes between 400 intervals.