TUE 6/26/18 WOD

Warm Up
100m Run – Walking Lunge – Goose Step – 10 Push-ups – 10 Sit ups – 10 Pull ups – 10 squats – Movement Prep –

WOD
L3
7 Min AMRAP
15/12 Cal Row
15 Sumo Deadlift High Pull 55/35# KB                         L2-45/25#                                     L1-35/15#

-Rest 2 Min –

7 Min AMRAP
25 Double Unders                                                          L2-15 DUs                                   L1- 50 Singles
15 HOD Push ups

-Rest 2 Min-

7 Min AMRAP
10 Lying T2B
10 Squats

-Rest 2 Min-

7 Min AMRAP
10/8 Cal Bike
10 Burpees
For Total Rounds + Reps

MON 6/25/18 WOD

Warm Up
1 Burpee – 1 Squat – 1 Push ups – 1 Sit ups – 1 Strict Pull ups – 5 Rounds
PVC – 10 Pass Thrus – 10 Around the world – 5 SOTTS Presses – 5 OHS – 2 Rounds
Empty Bar Work – 2 Snatch Power Pulls – 1 Snatch DL – 1 Hng Pwr Snatch – 1 Pwr Snatch – 1 Sqt Snatch – 3 Rounds

Strength WOD – Snatch Complex – 1 SN DL – 1 SN Pwr Pull – 1 Pwr Snatch – 1 Squat Snatch – **5 Sets working to heaviest**

WOD
L3
400m Run
– Rest 2 Min –
3 Rounds for Total Time

L2
300m Run
– Rest 2 Min –
3 Rounds for Total Time

L1
200m Run
– Rest 2 Min –
3 Rounds for Total Time

Class Schedule for June 25 – June 30

The following classes will be meeting next week:

Monday 6/25/18
5:30am
8:30am
NO TEENS
4:30pm
5:40pm

Tuesday 6/26/18
5:30am
8:30am
NO TEENS
4:30pm
5:40pm
6:50pm

Wednesday 6/27/18
5:30am
NO 8:30am
NO KIDS CLASS
4:30pm
5:40pm
6:50pm

Thursday 6/28/18
5:30am
8:30am
NO TEENS
4:30pm
5:40pm

Friday
5:30am
8:30am
4:30pm
5:40pm
6:50pm

SAT 6/23/18 Strength – Snatch –

Warm Up
1 Min Row or 1 Min Bike
-Then-
10 Pass Thrus
10 Around the World
10 Back Rack Presses
10 OHS
2 Rounds
-Then-
Empty Bar
1 Snatch Deadlift
1 Hang Power Snatch
1 Hang Squat Snatch
3 Rounds

Hang Power Snatch
5 x 3
Hang Squat Snatch
5 x 3
Power Snatch
5 x 2
Squat Snatch
5 x 1
Back Rack Walking Lunges
3 x 10 (add 10# to last)

Max Time – Plank Hold

FRI 6/22/18 WOD

Warm Up
1 Min Row – 1 Min Bike – 100m Run – Walking Lunge – Side Lunge – Bear Crawl – Inchworm – 10 Squats – 10 Push ups – 10 Lying T2B – 10 Pull ups
Bar Work – 10 (each) Front Rack elbow raises – 3 Hang Power Cleans – 3 Hang Squat Cleans – 2 Rounds
Bar Work – 3 Power Cleans – 2 Squat Cleans – Warm Up

Strength WOD – Clean – 3 Power – 2 Squat – 5 Sets working to heaviest (Reset)

WOD
L3
10 DB Snatch 50/35#
50 ft Walking Lunge Carrying weight
4 Rounds for Time

L2
10 DB Snatch 45/30#
50 ft Walking Lunge Carrying weight
4 Rounds for Time

L1
10 DB Snatch 35/25#
50 ft Walking Lunge Carrying weight
4 Rounds for Time

THU 6/21/18 WOD

Deputy U.S. Marshal Josie Wells, 27, of Harleston, Mississippi, was killed in the line of duty on March 10, 2015. Wells began his career with the Marshals Service in January 2011 and was assigned to the Southern District of Mississippi in September 2014.
He enjoyed training CrossFit with his friends and colleagues, especially when the workouts involved running or power cleans.
He is survived by his wife, Channing, and son, Josie Jr.

Warm Up
100m Run – Front Skip – Zig Zag – 100m Run – 5 Empty Bar Cleans – 3 Front Squats – 100m Run – Movement Prep –

“Josie”
Rxd – 20/14# Vest
L3
1-mile run
Then, 3 rounds of:
30 burpees
4 power cleans 155/105#
6 front squats
Then, 1-mile run
For Time

L2
1200m Run
Then, 3 rounds of:
30 burpees
4 power cleans 125/85#
6 front squats
Then 1200m Run

L1
800m Run
Then, 3 rounds of:
20 burpees
4 power cleans 85/55#
6 front squats
Then 800m Run

WED 6/20/18 WOD

Warm Up
100m Run – 5 Push ups – 5 Pull ups – Crabwalk – 2 Wall walks – 10 PVC Pass Thrus – 10 SOTTS presses –
Empty Bar – 10 Back Squats – 7 OHS
2 Rounds

Strength WOD – Front Squat – 5-5-5-5-5-5-5 (compare to 1/31/18)

WOD
12 Min EMOM
2 Front Squat @ 70% of 5RM
4 Burpees
**AMRAP if you can’t keep up**

TUE 6/19/18 WOD

Warm Up
30 sec single under – 5 Push ups – 5 Ring Rows – 10 Walking Lunge steps
30 sec running singles – 10 Abmat Sit ups – 5 Dumbbell Shoulder Press – 10 Side lunges
30 sec double unders – 3 Wall Step ups – 3 Handstand holds – 5 Empty Bar Shoulder Press
2 Rounds

Strength WOD – Push Jerk – 7-7-7-7-7-7-7 (Compare to 3/8/18)

WOD
7 S2OH  115/80#                         L2 – 85/55#                                   L1 – 55/35#
15 Double unders                      L2 – 10 DUs                                   L1 – 30 singles
8 Rounds for Time

MON 6/18/18 WOD

Warm Up
200m Run – Front Skip – Back Skip – Zig Zag Jumps – Crisscross Jumps – Bear Crawl – Inchworm – 10 Push ups – 10 Sit ups – 10 Squats – 10 Pull ups –
Movement Prep – 5 Reps of each – 2 Rounds

L3
10 Min AMRAP
10 Burpee Box Jump overs 24/20”
10 Squat Cleans 155/105#
-Rest 5 Min-
10 Min AMRAP
10 Kettlebell Swings 70/55#
10 C2B Pull ups
For Total Rounds + Reps

L2
10 Min AMRAP
10 Burpee Box Jump overs 20/16”
10 Squat Cleans 125/85#
-Rest 5 Min-
10 Min AMRAP
10 Kettlebell Swings 55/35#
10 Pull ups

L1
10 Min AMRAP
10 Burpee Box Jump overs 16/12”
10 Squat Cleans 65/35#
-Rest 5 Min-
10 Min AMRAP
10 Kettlebell Swings 35/25#
10 Banded or Ring Rows