WOD:

2k row

150 Double-Unders (300 Single-Unders)

10 Rounds of “Cindy”

last done 7/11/18

WOD:

Choose 1 from each section:

Weightlifting:

1 rep max Deadlift

1 rep max Bench Press

1 rep max Back Squat

Gymnastic:

Max Strict Pull-ups

Max Weighted Strict Pull-Ups

Max Muscle-Ups

Max Strict Handstand Push-Ups

Conditioning:

1 min max calorie Bike

500m Row

WOD:

A. Option 1

CrossFit Open Workout 17.5

10 rounds

9 Thrusters (95/65)

35 Double-Unders

Option 2

5 Rounds

21/15 Calorie Row

10 Thrusters (115/80)

*both options will have a 17 min time cap*

B. For time

50 second Hollow Hold

50 second Arch Hold

50 Sit-Ups

50 V-Ups

50 second Plank

WOD:

3 min AMRAP

24 Box Jump Overs

18/12 Calorie Bike

Max Power Cleans (115/85)(75/55)

3 min rest

3 min AMRAP

21 Box Jump Overs

15/10 Calorie Bike

Max Power Cleans (135/95)(95/65)

3 min rest

3 min AMRAP

18 Box Jump Overs

12/8 Calorie Bike

Max Power Cleans (155/105)(105/75)

3 min rest

3 min AMRAP

15 Box Jump Overs

9/6 Calorie Bike

Max Power Cleans (185/125)(115/85)

WOD:

A. Overhead Squat

Build to a heavy single

B. 9 – 15 – 21

Chest2Bar Pull-Ups (Chin over Bar)

Burpee

Overhead Squat (95/65)(75/55)

WOD:

CFNE’s OPEN TEST

20 min ARMAP

50 Wall Balls (20/14)
50 Double Unders
40 Box Jumps (24/20)
40 Toes to Bar
30 Chest to Bar Pull-ups
30 Burpees
20 Cleans (145/100)(115/80)(95/65)
20 Jerks (145/100)
10 Snatches (145/100)
10 Ring Muscle-Ups (bar mus, burpee chest2bar pull-ups/ burpee pull-up)

WOD:

A. Build to a heavy 3 position Power Clean

(floor, knee, pockets)

B.3 rounds

15 Hang Power Cleans (115/80)(75/55)

15 Lateral Barbell Burpees

WOD:

A. Build to a heavy 50′ DB Walking Lunge

B. EMOM x 12

1st min: 18/12 Calorie Bike

2nd min: 20 Alternating leg and arm V-Ups

3rd min: 50′ Walking Lunge (50/35)

WOD:

15 min AMRAP

10 Power Snatches (115/80)(75/55)

60 Double-Unders (120 SU’s)

30/21 Calorie Row

*Regular schedule today*

*Please drive slowly tomorrow, this rain will turn to ice and the roads will be slippery*

“Drive out Darkness”

50 Box Jumps

25 Pull-Ups

50 Walking Lunges

25 Toes2Bar

50 KB Swings

25 Burpees

50 Wallballs

*scaling option will be to change rep scheme to 30/15*

“Darkness cannot drive out darkness; only light can do that. Hate cannot drive out hate; only love can do that”

-MLK