Thursday 3-3 Olympic Lifting Class - 6:00PM Class Only

Warm Up
3 Rounds
3 Snatch Push Press
3 Overhead Sqaut
3 Drop Snatch
3 Snatch

No-Contact Snatch
4 x 2, light

Snatch
5 x 1 @ 90%

Snatch Push Press
5 x 3

"Bootsy"

Partner WOD 1
10 Rounds (5 each)
3 Strict Ring Dips
6 Power Cleans (155,105)
9 Box Jumps

Level 3- 3 Kipping Ring Dips
Level 2- 6 Matador Dips
Level 1- 9 Box Dips

-One Partner works at a time, completes one full round

Partner WOD 2
10 Rounds (5 Each)
15/12 Calorie Row
15/12 Push-ups

Level 2- 12/10
Level 1- 10/8

"Slightly Gnarly"

Strength
Front Squat
2-2-2-2-2

-Between sets complete 10 supermans

WOD
5 Rounds
3 Front Squats (115,75)
4 Thrusters
5 Shoulder to Overhead
15 Kettlebell swings (2,1.5)

Level 2- (95,65), (1.5,1)
Level 1- (75,45), (1, 0.75)

Cashout
2 Rounds

20 Sit-ups
10 Hollow-Rocks
20 Russain Twists
10 Side plank raises each side

"Brotein Shake"

Skill
Handstand Push-up

WOD
For time:

Cash-in: 1000m Row
Then 5 Rounds
5 Handstand Push-ups
10 Pistols
15 Pull-ups
Cash-out: 1000m Row

Level 2- 10 Pull-ups
Level 1- 4 Rounds/10 Push-ups

"Tummy Sticks"

Strength
1. Strict Press
2-2-2-2-2
2. Push-press
2-2-1-1-1

WOD
8 Minute AMRAP
5 Clean and Jerks (135,95)
10 Box Jumps

Rest 5 minutes

5 Minute AMRAP
3 Hang Squat Cleans (135,95)
6 Toes to Bar

Level 3 – 115, 80
Level 2 – 95, 65
Level 1 – 75, 45

"Open, Schmopen…"

Partner WOD!

In teams of two, with only one partner working at a time:

Complete rounds of 50, 40, 30, 20 and 10 reps for time of:

Kettlebell Swings (1.5/1.0)
Double Unders (x2…so 100, 80, 60, 40, 20)

Rest exactly 2 minutes, and then . . .

Complete rounds of 50, 40, 30, 20 and 10 reps for time of:

Wall Balls (20/14)
Box Jumps (24″/20″)

CrossFit Open 2016 Workout: 16.1

The 2016 CrossFit Open is here! Go to this link to learn more about 16.1 movements and standards, and to sign up if you haven't yet!

http://games.crossfit.com/workouts/the-open

Rx'd

Complete as many rounds and reps as possible in 20 minutes of:
25-ft. overhead walking lunge
8 burpees
25-ft. overhead walking lunge
8 chest-to-bar pull-ups

Men lunge 95 lb.
Women lunge 65 lb.

Scaled
(Scaled Men, Scaled Masters Men 40-44, Scaled Masters Men 45-49, Scaled Masters Men 50-54, Scaled Women, Scaled Masters Women 40-44, Scaled Masters Women 45-49, Scaled Masters Women 50-54)

Complete as many rounds and reps as possible in 20 minutes of:
25-ft. front rack walking lunge
8 burpees
25-ft. front rack walking lunge
8 jumping chin-over-bar pull-ups

Men lunge 45 lb.
Women lunge 35 lb.

Masters
(Masters Men 55-59, Masters Men 60+, Masters Women 55-59, Masters Women 60+)

Complete as many rounds and reps as possible in 20 minutes of:
25-ft. overhead walking lunge
8 burpees
25-ft. overhead walking lunge
8 chin-over-bar pull-ups

Men lunge 65 lb.
Women lunge 45 lb.

Scaled Masters
(Scaled Masters Men 55-59, Scaled Masters Men 60+, Scaled Masters Women 55-59, Scaled Masters Women 60+)

Complete as many rounds and reps as possible in 20 minutes of:
25-ft. walking lunge
8 burpees
25-ft. walking lunge
8 jumping chin-over-bar pull-ups

*Lunges are unweighted

"Joan"

Strength
Split Jerk
3-3-3-3-3

WOD
4 Rounds at each station
Airdyne or Rower
Kettlebell swing (1.5,1)
Shoulder to Overhead (115,75)
Kettlebell Lunge

40s work:20s Rest
1 Minute Transition between exercises

Level 2- 1,0.75
Level 1- 075,0.5

Olympic Lifting Class 6pm

Warm Up: 5 Rounds

1 Snatch Pull 1 Hang Power Snatch 1 OHS 1 Snatch

Tall Snatch:  4x3 light

Snatch Pull + Snatch: 5x (1+1) @80-85%

Front Squat: 6x2 across

"#millennials"

Skill
L-sit hold

Midline
Alternating Tabata
1. L-sit hold
2. Plank hold

WOD
20 Minute AMRAP
10 Pull Ups
10 Box Jumps
7 Burpee Pull-ups
7 Burpee Box Jumps
5 Chest to Bar Pull-ups
5 Box Jump Overs

"Larry-Jo"

Strength
Overhead Squat
3-3-3-3-3

WOD
Teams of 3 – Stadium Style
4 Rounds
10 Power Snatches (95,65)
10/8 Cals Rower/Bike (or 40 dubs)
10 Toes to Bar

All three athletes go at the same time. Once you complete your set, take a knee. Once the team all has taken a knee the team rotates to the next station.

Level 2- 75,55
Level 1- 65,35

"Crispy"

Mid-line
20 Hollow Rocks

Skill
Pull ups

WOD
5 Rounds
In 3 Minutes complete
15 Wallballs
Then
1 Round of DT:
12 Deadlifts (155,105)
9 Hang Power Cleans
6 Shoulder to Overhead
And in the remaining time:
Max Calories on the Rower
Rest 2 Minutes

Score=total calories

Level 3- (135,95)
Level 2- (115,75)
Level 1-  9-6-3 Reps, (95,45)

CrossFit Hero WOD: Hammer

U.S. Army First Sergeant Michael "Hammer" Bordelon, 37, of Morgan City, Louisiana, assigned to the 1st Battalion, 24th Infantry Regiment, 1st Brigade, 25th Infantry Division (Stryker Brigade Combat Team), based out of Fort Lewis, Washington, died on May 10, 2005, from injuries sustained when a car bomb exploded near him in Mosul, Iraq on April 23, 2005. 

He is survived by his wife Mila; children Mike Jr., Jacob, and Johanna; mother Dolores; and sister Doreen Scioneaux.

"Hammer"

5 Rounds for time

5 Power Cleans (135/95)

10 Front Squat

5 Jerks

20 Pull-ups

Rest 90 Seconds

"Frogger"

Strength
Strict Press
2-2-2-2-2

WOD
10-9-8-7-6-5-4-3-2-1
Back Squat (115,80)
Bar Facing Burpees

Level 2- 95,65
Level 1- 75,45

Thursday 2-18 Olympic Lifting Class - 6:00PM Class Only

Warm Up
3 rounds:
3 power clean
3 front squat
3 clean + jerk

Tall clean
4×2 light

Clean and jerk
Heavy single, 3×2 @ 90% heavy single

Front squat
5×3

"Ba-donk-a-donk"

Strength
Deadlift
2-2-2-2-2

WOD
3 Rounds
500m Row
15 Power Snatch (95,65)
21 Pull-ups

Level 2 – 75,55
Level 1 – 55, 35

"Winston Wolfe"

Skill
Muscle-up

Strength
Back Squat
2-2-2-1-1-1

WOD
13 Minute AMRAP
3 Muscle-ups
13 Toes to Bar
16 Wallballs

Level 3- 1 Muscle-up
Level 2- 9 Ring Dips
Level 1- 9 Ring or Box Dips, 9 Toes to Bar/Pole, 15 Wallballs

"Independent George"

Skill
Turkish Get-up 3-2-1-1-1

WOD
2 Rounds
60 Calorie Row
50 Box Jumps
40 Kettlebell Swings (2,1.5)
30 KB Lunges
20 Push-ups
10 Strict Pull-ups

Rest 3 Minutes

"Beanie Casual"

Strength
EMOM10
1 Power Clean
1 Front Squat
1 Split Jerk

WOD 
10-9-8-7-6-5-4-3-2-1
Squat Clean (135,95)
Double Unders x5 (50,45,40…)

Level 2- 115,75
Level 1- 95,45

CrossFit Hero WOD: McGhee

Corporal Ryan C. McGhee, 21, was killed in action on May 13, 2009 by small arms fire during combat in central Iraq. He served with 3rd Battalion, 75th Ranger Regiment of Fort Benning, Ga. This was his fourth deployment, his first to Iraq. Ryan was engaged to Ashleigh Mitchell of Fredericksburg, VA. He is survived by his father Steven McGhee of Myrtle Beach S.C., his mother Sherrie Battle McGhee, and his brother Zachary.

WOD

30 Minute AMRAP

5 Deadlift (275/185)

13 Push-up's

9 Box Jumps

"Tab"

Strength
Bench Press
5-5-5-5-5
-Between sets complete 10 Medball Jackknives

WOD
Tabata Mash
20 work:10 Rest x8
1. Assault Bike or Row
2. Sit-ups
3. KB Shoulder to Overhead (35,26lb)
4. Pistols
Rest 1 Minute between Movements