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CrossFit – Sun, Aug 13

CrossFit – Sat, Aug 12 Metcon (Time) Cash In: 200/150 Calorie Echo Bike 5 Rounds 24 Burpee Box Jumps 24/20″ 1,000/800m Row 10 Hang Snatch 95/65

CrossFit – Fri, Aug 11 Clean and Jerk (Build to heavy set of 3 TnG) Metcon (AMRAP – Rounds and Reps) AMRAP X 12 2 Squat Cleans 135/95 40 DU 8 T2B ***Add 2 Squat Cleans every round

CrossFit – Thu, Aug 10 Metcon (Time) 10 Rounds For Time (25 minute Time Cap) 8 Deadlifts (185/135) 6 Strict Ring Dips 4 Strict Pull-ups 200m Run Stretch Childs Pose Cobra Down Dog Pigeon Couch Frog Pike (hamstrings)

CrossFit – Wed, Aug 9 Front Squat (4×5 then 1 set max reps 70% across) Set 1 5 Reps Set 2 5 Reps Set 3 5 Reps Set 4 5 Reps Set 5 Reps Set 6 Max reps Omar (Time) For Time 10 Thrusters (95/65 lb) 15 Bar-Facing Burpees 20 Thrusters (95/65 lb) 25 Bar-Facing

CrossFit – Tue, Aug 8 Push Press (3-3-3-2-2-2-1-1-1) 9 Sets [Building To Heavy]: 3-3-3-2-2-2-1-1-1 Push Press *Rest 1-2 Minutes Between Sets *Start First Working Set @ about 75% Partner rowboat (Time) Partner WOD 3RFT: 500m Row 400m Run Rest 3:00 between rounds Partner A starts on the row while partner B starts on the run

CrossFit – Mon, Aug 7 Back Squat (5×3 climbing ) 5 Sets [Building To Heavy]: 3 Back Squats *Rest 1-2 Minutes Between Sets   Metcon (Time) 7 Rounds For Time (18 Minute Cap): 7 C2B7 Dumbbell Front Squats7 Dumbbell Push Jerks (R)7 Dumbbell Push Jerks (L) Dumbbells: 50 / 35 lb’s  – aim to move

CrossFit – Sun, Aug 6 Push Press (3-3-3-2-2-2-1-1-1) 9 Sets [Building To Heavy]: 3-3-3-2-2-2-1-1-1 Push Press *Rest 1-2 Minutes Between Sets *Start First Working Set @ about 75% Omar (Time) For Time 10 Thrusters (95/65 lb) 15 Bar-Facing Burpees 20 Thrusters (95/65 lb) 25 Bar-Facing Burpees 30 Thrusters (95/65 lb) 35 Bar-Facing Burpees In honor

CrossFit – Sat, Aug 5 31 Heroes (AMRAP – Reps) 31 Minute AMRAP of: Partner 1: 8 Thrusters, 155# / 105# 6 Rope Climbs, 15 ft. 11 Box Jumps, 30" / 24" Partner 2: 400m Run with sandbag, 45# / 25# This is a Partner WOD – Partner #1 will perform the work listed above.

CrossFit – Fri, Aug 4 Push Press (Weight) Set 1: 3 Push Press @ 85% Set 2: Max Push Press @ 70% Set 3: 3 Push Press @ 85% Set 4: Max Push Press @ 75% Set 5: 3 Push Press @ 85% Set 6: Max Push Press @ 80%   Rest 1-2 Minutes Between