WOD

“SCHMALLS” Run 800 meters Then, two rounds of: 50 Burpees 40 Pull ups 30 Pistols 20 KB swings 53/35 10 HSPU Then, run 800 meters *Scale reps as needed *Time cap = 40 minutes   https://www.crossfit.com/workout/2013/04/23#/comments...

:6 AMRAP 10 DB Thrusters 35/20 10 Toes to Bar :4 Rest :6 AMRAP 25 Double unders 15 Abmat Sit ups :4 Rest :6 AMRAP 6 Burpee over MB 20/14 20 Russian Twists (each side)   Accessory work: 3-4 sets: 20 Banded Glute Bridges 80ft Banded side steps ____________________ 7pm Oly: E2M x 4 2 Clean & Jerk @ 60%   E2M x 4 (from rack) 2...

E2M x 4 5 Bench Press @ 65% 5 Bench Press @ 70% 5 Bench Press @ 75% Max Bench Press @ 80% (Up to 10)   15-12-9-6-3 Power Clean 155/105 C2B Pull up   Accessory work: 3-4 Compound sets: 10 Weighted GHD sit ups 20 Russian Twists 30 Flutter kicks ___________________________ 7pm Oly: :15 to find Overhead squat - heavy single *From...

For Time: 3 Rounds 400m Run 20 KB Snatch - Right 20 KB Snatch - Left 20 KB Box Step overs 24/20 20 KB Goblet Squats *RX = 44/26 *Time Cap = 20 minutes   https://www.youtube.com/watch?v=g3c73NahdjU   Accessory work: 3-4 sets: 20 Banded Glute Bridges 80ft Banded side steps...

*Sorry for the inconvenience, the water will be shut off to our building from approximately 6am to 7:30am. :16 AMRAP 60 Calorie Row 50 Wall Ball 20/14 40 Russian Twists (each side) 20/14 30 Push Ball 20/14 200m MB Run 20/14 10 Leg raises with MB between ankles 20/14 Max Burpees   Accessory work: 3-4 sets: 20...

E3M x 4 10 DB Pull overs 10 Push ups 10 Pendley BB Row   E3M x 4 10 Skater Lunges 10 Forward Lunges 10 Reverse Lunges *5 each leg *Use a DB or KB *Increase each set if good form   TABATA: 4 Rounds of each, then switch: Battle Rope Rest Air Bike   Accessory work: Crossover Symmetry Recovery...

Starting at 5:30am, the dead tree in front of the gym will be removed.  Please park in the back parking lot and enter through the garage doors.  This should only affect the morning classes.   With a running clock: 4 Rounds 3 x 50m Shuttle runs 6 C2B Pull ups 6...

E2M x 3 Single arm KB Overhead Squat (5 each side)   E2M x 4 5 Back Squats @ 65% 5 Back Squats @ 70% 5 Back Squats @ 75% Max Back Squats @ 80% (Up to 10)   30-20-10 Push ball 20/14 Split Lunges Sit ups *Scale = Alt. lunges   Accessory work: 3-4 sets: 20 Banded Glute Bridges 80ft Banded side...