Note: We will be closed on
Labor Day

Blake doing CrossFit halfway around the World!

Monday, August 26

Class Strength
Bench Press – 1×15 @ 50%, 1×12 @ 60%, then set up the bar with your BW, but where the outer plates on each side are 4x10lb. Go to failure at BW, then strip 10lbs. off each side and go to failure. Continue until all four 10 lb. plates have been removed. This amounts to 5 sets to failure.
Bench Press – 1×15 @ 50%, 1×12 @ 60%, 5-5-5
Bench Press – 2×10 w/ bar, then do 3 sets of 5-8 reps

Modular Skill – 2:00 AMRAPs

• Max # of T2B
• 2:00 Rest
• Max # of Bar Muscle-ups
• 2:00 Rest
• Max # of Parallel Bar Dips

Modular Strength – Same as Class Strength for Black, then place 4×10 lbs. on your back and do push-ups to failure. Have a partner remove 10lbs. at a time. (Be aware that incl. the Core WOD this will amount to A LOT of push-ups in one day! This isn’t for beginners or for someone that hasn’t done a large volume of push-ups (300+ in a week) consistently in the past few weeks.)

Modular Endurance – Run a 5k

Core WOD
“Barbara”
For time complete 5 rds of:

• 20 Pull-ups
• 30 Push-ups
• 40 Sit-ups
• 50 Squats
• 3:00 minute rest, exactly

Score is total time including 3:00 rest periods.
Those that have been doing CrossFit for less than 8 weeks should do only 3 rounds. Furthermore, if you haven’t completed 4 rounds in 20 minutes, then don’t do the 5th round and just finish 4 rounds.

Tuesday, August 27

Class Strength
Clean and Jerk – Warm-up and work to a 1RM
Snatch – w/ a PVC Pipe do the following:

• 3x Hang to triple extension
• 3x Below the knee to triple extension
• 3x From mid-shin to triple extension
• 3x Hang to OH (Muscle-Snatch, i.e. virtually no squat)
• 3x Hang to OH (Power-Snatch, i.e. 1/3 Squat)
• 3x Hang to OH (Squat-Snatch, i.e. FULL Squat)
• 3x Mid-shin to OH (Squat-Snatch, i.e. FULL Squat)

Modular Skill – Do green Class Strength, but do this before doing Modular Strength.

Modular Strength – Warm-up and work up to a 1RM C&J. Work up to a 1 RM Snatch.

Modular Endurance – 3x (Run 400m, 20 Burpees, 20 Indian-situps)

Core WOD
For Time:

• Row 500m
• Snatch 25 reps @ 75/45 – 55/35 – 35/15
• Run 400m
• Snatch 20 reps @ 95/65 – 65/45 – 45/30
• Row 300m
• Snatch 15 reps @ 115/85 – 85/55 – 55/35
• Run 200m
• Snatch 10 reps @ 135/105 – 105/65 – 65/45
• Row 100m
• Snatch 1RM (You can make as many attempts as you want, but only highest weight snatched counts for score. See below)

For Black – Subtract your 1RM weight from your score, i.e. 155# 1Rm = 155 sec. subtracted from score.

Wednesday, August 28

Class Strength
Strict Press – 2×10 @ 60%, 2×5 @ 75%, 1×3 @ 85%, 1×1+ @95%
Strict Press – 1×10, 1×8, 1×6, 2×3, start with a light load and build to heavier weight with each set of decreased reps.

Modular Skill – 15 Strict HSPU + 15 Kipping HSPU / Warm-up with some lighter KBS, then do 2 unbroken sets of 10 KBS reps using the highest weight possible.

Modular Strength – Do the Class Strength, and then do EMOTM Jerk

• Rounds 1-3: 5 Push-Jerk @ 110% of 1RM Strict Press
• Rounds 4-6: 4 Power Jerks @ 120% of 1RM Strict Press
• Rounds 7-9: 3 Split Jerks @ 130% of 1RM Strict Press

Modular Endurance – 10x (40 YD Dash, Rest 1:00). Run at 80-90% speed for the first two!

Core WOD
“Helen“
3 Rounds for time of:

• 400m Run (If it is raining, substitute a 400m row)
• 55/35# – 35/20# KBS x 21 reps
• 12 Pull-ups (Sub = 21 Ring Rows)

Thursday, August 29

Class Strength
Back Squat – 2x10 @ 60%, 1×5 @ 75%, 1×3 @ 85%, 1×1+ @95%
Back Squat – 2x8, 2×6, 2×4, start with a light load and build to heavier weight with each set of decreased reps. Be mindful of the whole body’s stability. It is very dangerous squatting a weight that your legs can handle if your erector spinae (muscle group that stabilize your spine) can not support it.

Modular Skill – For time – 10 Ring M/U and 10 Bar M/U.

Modular Strength – Back Squat – 1×15 @ 50%, 1×10 @ 60%, 1×5 @ 75%, 1×3 @ 85%, 1×1+ @95%

Modular Endurance – Row 5k

Core WOD
2 Rounds for time:
Black

• 135#/95# Thruster, 30 reps
• 30 L Pull-ups

Blue

• 95#/65# Thruster, 30 reps
• 30 Pull-ups

Green

• 65/35# Thruster, 30 reps
• 30 Jumping Pull-ups

Friday, August 30

Class Strength – None today.

Modular Skill – Do the following. No time component.

• 30 Hip Extensions
• 20 GHD Sit-ups
• 10 Hamstring Raises
• 30 Back Extensions
• 20 GHD Sit-ups
• 10 Hamstring Raises

Be careful on the GHD Sit-ups and Hamstring Raises. If you are not used to these, then do 1/2 to 1/3 of these numbers.

Modular Strength – Deadlift – 1×10 @ 50%, 2×8 @ 70%, 3-3-3-3-3 (On each of the sets of 3, release grip at the bottom of each D/L. No dropping the weight on any of these.)

Modular Endurance – Run 400m, rest 2:00, Run 1 mile, rest 2:00, Run 1 mile, rest 2:00, Run 400m

Core WOD
“Filthy Fifty – Backwards“

For time:
50 Double unders (Sub=200 singles)
50 Burpees
50 Wall ball shots, 20 pound ball
50 Back extensions
50 Push press, 45 pounds
50 Knees to elbows (Sub= Leg Lifts)
Walking Lunge, 50 steps
50 Kettlebell swings, 35#
50 Jumping pull-ups
50 Box jump, 24 inch box

Those that have been doing CrossFit for less than 8 weeks – Do 30 reps for each exercise instead.

Saturday, August 31

Modular Skill – Handstand Walk for 10m 4x / Max # of Wall Balls unbroken

Modular Strength – Front Squat 5-3-1-1-1-1

Modular Endurance – Run 10K

Core WOD
8:00am Class – SEAL PT

9:00am, 10:00am, 11:00am and 12:00pm Classes
Warm-up and then run over to the Gerald R Week Memorial Park.

5 Rounds / 4 Rounds / 3 Rounds for time:
Run up hill
20 KBS 70#/55# – 55#/35# – 35#/20#
Run down back side of hill and come back around front
20 OHS 95#/65# – 65#/35# – 35#/15#

If it is raining we will instead do this WOD at the box and substitute 20 Box Jumps 24/20″ (20/16″) for running up the hill and a 200m row for the other run.

Note: We will be closed on
Labor Day