Friday 08/08

Strength Day

Part 1 - Back Squat

• Every 2:00 : 5-5-3-3 build beginning at 50% of 1RM

• 6:00-16:00 establish a new 1RM or heavy single

Part 2 - Split Jerk

• Every 90s x 9 Sets

• 3-3-3-2-2-2-1-1-1

• Build based off feel

Thursday 08/07

Body Armor - 3 RNFT

• 100m KB Carry (50m one arm in the front rack position then switch)

• 10 Bird dogs ea side

• 50 ft Handstand walk (:30 practice, wall hold or plank hold)

WOD - 2RFT

• 800m Run

  3 Rounds -

• 12 Box Jump Overs (24/20)

• 4 Wall walks

Wednesday 08/06

Strength - OTM x 8 Sets

• Sets 1-4 = 2 Hang Power Cleans

• Sets 5-8 = 1 Hang Power Clean

• Build based off feel

WOD - 5 RFT

• 12 Deadlifts (135/95)

• 6 Hang Power Cleans

• 200m Run

Tuesday 08/05

Big shout out and congratulations to Paul and Nick for completing the Smith Point triathlon this past Sunday! Super proud !!

Strength - Every 2:00 x 6 Sets

• 3 Bench Press

• Build based off feel

WOD - Every 2:00 x 8 Sets

• Sets 1-4 =

  • 20 Strict Press (45/35)

  • Max Strict Pull ups

• Sets 5-8 =

  • 20 Front Rack Reverse Lunge (45/35)

  • Max Sit ups

Monday 08/04

August is here already!! Remember to stay as hydrated as you can during these mid-summer sweaty days.

What an amazing weekend for the CrossFit Games ! If you missed the action you can rewatch all the events on the CF Games YouTube channel. It’s definitely worth checking out.

Strength - Every 2:00

• 5-5-3-3-2-2 Front Squats

• Build based off feel

• Begin ~60-65% of 1RM

WOD - 5:00 AMRAP + 2:00 Rest x 3 RDS

• 500/400m Row

• 25 Burpees

• Max Front Squats (115/85)