• 50 Box jump, 24/20 inch box
• 50 Jumping pull-ups
• 50 Kettlebell swings 35#/25#
• 50 Steps of Walking Lunges
• 50 Knees to elbows
• 50 Push press, 45/30 pounds
• 50 Back/hip extensions
• 50 Wall ball shots, 20/14 pound ball
• 50 Burpees
• 50 Double unders/200 Singles

Members that have been doing CrossFit for less than two weeks or 8 sessions should do no more than 30 or so reps per exercise. Do these in any order. Drop dead time is 40 minutes.

Wednesday, August 27

Strength – Green/Blue = Bench Press / Weighted Pull-ups 5-5-5-5 – Practice pull-up progression  – Black = Week 1/Day 2

Briefing – A solid medium length endurance workout after push/pull strength.

WOD
For time perform the following in any order:

• Run 1 Mile
• Row 1500m
• 500 D/U – 1000 Singles

Thursday, August 28

Strength (Do the strength portion after the Bear Complex) – Green/Blue = Front Squat  – Black = Week 1/Day 3 –

Briefing – This is a great strength workout that forces a solid transition from the phosphagen to the glycolisis energy systems. To maximize the best use of these systems your rest between rounds should be about twice the amount of time it took you to do 1 round of the Bear Complex.

WOD
“Bear Complex”
3 to 5 Rounds of 7 reps
1 Rep is all of the following:

1. Hang Power Clean
2. Front Squat
3. Push-Press
4. Back Squat
5. Push-Press

1st clean maybe a Power Clean from Ground

Pick a weight where you can do all 7 reps in a given round without putting down the bar. Record time and weight for each round. It only counts if you didn’t put the weight down during the 7 reps.

Green
Same as above, but don’t keep track of time.
Just record weight. Go slow.
Use a pace and weight that is reasonable.
Ensure that your mechanics are solid.

Friday, August 29

Strength (Do strength after WOD) – Green/Blue = Back squat / Weighted Ring Dips 5-5-5-5 – Practice Ring Dips w/ or w/o bands – Black = Week 1/Day 4

Briefing – Classic CrossFit Benchmark WOD.

WOD
“Diane”
For time:
21-15-9 Reps of

• Deadlift 225/155# – 185/115# – 135/95#
• HSPU – Progression thereof

Saturday, August 30

Strength – None

Briefing – Summer is coming to an end and we want to make sure we take advantage of the nicer weather while we can, and hence we’re running the O’Course again. We’ll try to get the full courset in 2-3 more times this year.

WOD
If you’ve never done the obstacle course keep the following in mind: It will take us about 1 hour to show you all the obstacles. If you want to also run the whole obstacle course, then plan on 2 hours. But, just practicing the O’Course obstacles is a workout in and of itself.

Obstacle Course Challenge
The course has two components – an indoor portion with an immediate transition to an outside portion:

Indoor portion:

1. Sled Drag 100m w/ 90lbs men and 60lbs women
2. 10 Ground to Overhead of 3/4 Bodyweight /10 Wallball 20#/14# at 10′ and 8′
3. 20 Burpees
4. 30 Situps
5. 10 Ring Dips – 10 Box Dips
   
6. Climb over 12′ Wall / Climb up and down 12′ Wall / 5 wall hops
7. Go under Chicken Wire Obstacle
   
8. Cross Monkey Bars (15 Pull-ups)
9. Climb 15′ Rope x2 (Ground to standing 5x)

Outdoor portion:

1. 200m run*
2. Climb Cargo Net (Up and Over) / Climb Cargo Net and just touch top bar / Climb 1/2 way
3. 200m run*
4. Weaver obstacle (Climb over weaver obstacle, i.e. no weaving)
5. 200m run*
6. High bar obstacle up and over / High bar obstacle just grab high bar
7. 200m run*
8. Body hurdles obstacle
9. 200m run*
10. The Pit obstacle (Go up one side and slide back down)
11. 200m run*
12. Tube Obstacle
13. 200m run*
14. Tire flip 10x
15. 200m run*
16. Tire obstacle
17. 200m run*
18. Balance beam obstacle
19. 200m run*
20. 1000m run (2 laps around church)

* On five of the ten 200m runs you will carry one of the following objects. Carry each one once in any order you choose. You choose when you’ll carry an object.

1. 60#/40# Bag / 40#/20# Bag
2. Tire
3. 45#/30# DBs/ 35#/20# KBs
4. Wood Palette / Chair
5. Tub of water

In case of rain, we will do the indoor portion 3x with 5-7 minute rests in between.