WOD

7AM – NORMAL SESSION 8AM – JOIN IN SESSION 3PM – JOIN IN SESSION 4PM – NORMAL SESSION “THE SHAZ” 61 Situps 61 Hang Cleans 30/20 61 Air Squats 61 Row Calories 61 Over the box jumps 61 Narrow grip pushups

10 minutes – every 2 minutes: 5 sets: 1 Strict Press 3 Push Press 5 Push Jerks * Go up or down each set * Know what you did last week and/or remember what you do today. Then.. 20 minute AMRAP Run 400m 20 Ring Rows

Hang Power Clean 1-1-1-1-1-1-1 * This means 7 heavy singles

5 sets every 90 seconds: 5 x 5 Front Squat Then… Flight Simulator 5-10-15-20-25-30-35-40-45-50-45-40-35-30-25-20-15-10-5 Double Unders * Each set must be unbroken before you can move to the next set. * 30 minute cutoff.

“FIDDY-SEVEN” * HAPPY BIRTHDAY CHRIS K* If you wanna take it easy: 57 Calories on Rower 57 Hang Power Snatch 30/20 57 Reps Road WOD 2 (10 pushups, 10 situps, 10 squats, 10 pushups, 10 situps, 7 squats) 57 Isabel reps 30/20 57 Smykowski reps – burpee pullups If you wanna go up a notch:…

30 minute EMOM 3 Deadlift 3 Handstand Push-ups 3 Strict Pull-ups

8AM – JOIN IN SESSION 3PM – JOIN IN SESSION 4PM – NORMAL SESSION 35 minute AMRAP 5 Power Cleans 80/55 20m Walk with the bar in front rack 20m Farmers Carry (2 x 25 / 2 x 20) Run 400m * For bar walk, everyone will have their own 10m space. * On the…

7AM – Normal Session 3PM – Join In Session 4PM – Normal Session From CrossFit Open 14.4: 60 Calories on rower or 600m Run 50 Toes To Bar 40 Wall Ball 9/6 30 Cleans 60/40 20 Muscle Ups or 20 Strict Pull-ups and Dips * 30 minute cutoff:)

10 minutes – every 2 minutes: 5 sets: 1 Strict Press 3 Push Press 5 Push Jerks * May go up or down each set Dessert: “Grisabel” 10 rounds: 3 Clean and Jerk 3 Snatch * Use same bar and weight for all 60 reps.

8 minutes: 16 rounds short tabata: 20 seconds ON, 10 seconds OFF: Alternating:- Air Squats Pushups 12 minutes: 12 rounds long tabata: 40 seconds ON, 20 seconds OFF: Alternating:- Overhead Lunge Steps – stand in place and step backwards alternating legs Weighted situp – use same plate for lunges – arms reach behind to touch…