WOD

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CrossFit WOD, August 14, 2020

8/14/20
NO SATURDAY CLASS. WE ARE TUBING.

For those of you tubing If you want to follow each other lets meet in CFA parking lot at 9:30AM.

CrossFit WOD, August 13, 2020

8/13/20
MoFlow 7:30am Thursday

Metcon
Metcon (Time)
5 Rounds:
200m run
10 DB Bicep Curls (50/35)
15 Push-ups
30 Abmat Sit-ups

DB Curls are 5/arm either done alternating or 5 on one are then 5 on the other. One DB needed.

CrossFit WOD, August 12, 2020

8/12/20
MoFlow Thursday at 7:30am

If you are tubing with us this Saturday August 15th………

IN ORDER FOR YOUR RESERVATION TO BE CONFIRMED, you must call and pay no later than Friday for this trip to happen. Myself, Eric and Avery are booked. We reserved a kids tube with a bottom, 1 adult tube with a cooler and 1 regular tube.

Call 866-411-7238 (River and Earth Adventures)

When you call tell them you are with Jill Olinger.

It’s a 2 hour slow float. There are picnic tables and plenty of places to hangout and eat when we are done.
Transportation is included in the $25 tubing fee that you have to pay when you call no later than Friday.

Metcon
Metcon (AMRAP – Reps)
AMRAP 5:
9 Power Snatches (95/65)
12 Push Jerks (115/85)
15 Power Cleans (135/95)
AMRAP Overhead Squats (135/95)

Metcon
Metcon (AMRAP – Rounds and Reps)
AMRAP 20:
10 Power Snatches (115/85)
20 OHS (115/85)
30 T2B
40 Single Arm DB Hang Clean and Jerks (50/35)

CrossFit WOD, August 11, 2020

8/11/20
If you are tubing with us this Saturday August 15th………

IN ORDER FOR YOUR RESERVATION TO BE CONFIRMED, you must call and pay no later than Friday for this trip to happen. Myself, Eric and Avery are booked. We reserved a kids tube with a bottom, 1 adult tube with a cooler and 1 regular tube.

Call 866-411-7238 (River and Earth Adventures) When you call tell them you are with Jill Olinger.

It’s a 2 hour slow float. There are picnic tables and plenty of places to hangout and eat when we are done.
Transportation is included in the $25 tubing fee that you have to pay when you call no later than Friday.

CrossFit WOD, August 10, 2020

8/10/20
MoFlow 7:30AM Thursday

CFA rafting trip is this Saturday
more details will be posted tomorrow

Weightlifting
Front Squat (Weight)
Set 1: 10 Reps @ 70-75%

Set 2: 8 Reps @ 76%

Set 3: 6 Reps @ 79%

Set 4: 4 Reps @ 83%

Set 5: 2 Reps @ 88%

Every 2 minutes
From the ground
You can squat clean the 1st one

Metcon
Metcon (AMRAP – Rounds and Reps)
AMRAP 12:
7 Bar MU
7 Lateral Burpees Over Bar
7 Clusters (135/95)
7 Lateral Burpees Over Bar

Adv RX as written
RX 115/75

CrossFit WOD, August 7, 2020

8/7/20
MoFlow 7:30am

Metcon
Metcon (Time)
6 Rounds For Time:
200m Run
21 Wallballs (20/14)
15 KBS (24/16kg)
9 C2B

CrossFit WOD, August 6, 2020

8/6/20

Metcon
Metcon (Time)
5 Rounds
5 Barbell Bicep Curls (75/55)
8 Burpee Box Jumps or Step-ups
20 DB AbMat Sit-ups (50/35#)

CrossFit WOD, August 5, 2020

8/5/20

Weightlifting
Clean and Jerk (Weight)
On the 3:00 x 5 Rounds
50 DU
2 Power Cleans
2 Front Squats
2 Push Jerks

Set 1: 55% of 1RM Clean and Jerk
Set 2: 60% of 1RM Clean and Jerk
Sets 3-5: 65-75% of 1RM Clean and Jerk

Metcon
Metcon (Time)
4 Rounds:
5 Devil’s Press (50’s/35’s)
24/18 Cal Row
5 DB Front Squat (50/35)
5 DB Push Jerk (50/35)

SUBS FOR ROW STILL RX
400m Run
20/14 Cal Bike

CrossFit WOD, August 4, 2020

8/4/20

Gymnastics
Metcon (6 Rounds for reps)
[AMRAP 1:30]:
12 Bar-Facing Burpees
Max Ring Muscle-ups

Rest 1 Minute

[AMRAP 1:30]:
9 Bar-Facing Burpees
Max Ring Muscle-ups

Rest 1 Minute

[AMRAP 1:30]:
6 Bar-Facing Burpees
Max Ring Muscle-ups

Rest 2 Minutes

[AMRAP 1:30]:
12 Bar-Facing Burpees
Max Bar Muscle-ups

Rest 1 Minute

[AMRAP 1:30]:
9 Bar-Facing Burpees
Max Bar Muscle-ups

Rest 1 Minute

[AMRAP 1:30]:
6 Bar-Facing Burpees
Max Bar Muscle-ups

ADV RX as written
RX Rounds 1, 2, 3 C2B
Rounds 4, 5, 6 Pull-ups

Metcon
Metcon (Time)
For Time:
800m Run
50/35 Cal Bike
40 T2B
200m SlamBall Run (60/40#)
40 SlamBall Box Step-ups (60/40) (24"/20")
50/35 Cal Bike
800m Run

SUBS FOR THE 800m Run THAT WILL ALSO BE RX
1,000m Row
800m Ski Erg

SUBS FOR THE BIKE THAT WILL ALSO BE RX
60/40 Cal Row
50/35 Cal Ski Erg

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