Sunday morning WODs and Labor Day Schedule reminders!

September 1, 2018

Here are our Sunday morning WODs! Also please see below for our Monday's (Labor Day) Holiday Schedule. We will be having classes at 8:30am and 10am ONLY. No open gym hours. Hope to see you all there for the "Lumberjack 20"!!

 

Sunday Sept. 2, 2018

 

Endurance Partner WOD! (9am)

 

5 Rounds in 30 minutes:

1 minute calories

200m Run

Squat Jumps/Split Jumps (alternating rounds)

200m Run

1 minute 4 MC’s + 2 HR Push-ups = 1

1 minute Rest

 

Score = total reps!

 

 

Crossfit (10am)

 

Strength:

Make up day! Make up any of the strength sessions that you missed this week. If you have extra time, complete our September Challenge of the Month!

Monday:

15 minutes to build to a heavy snatch balance

https://www.youtube.com/watch?v=WgoIWDE5bWU

 

Tuesday:

3 sets of:

90 second row (focused on pacing – try to stay below 2:20/500m for ladies and 2:00/500m for guys)

Rest 1 minute

90 seconds of Power Clean and Jerk Singles at 75% 1RM (form-focused, not for max reps)

Rest 1 minute

 

Thursday:

20 minutes to complete:

Four sets of:

5 Front Squats at 75%

Rest 10 seconds

5 Tall Box Jumps 1.1.1.1.1

(rest 5-7 seconds between singles)

Rest 1-2 minutes between sets

 

Saturday:

Deadlift x 3 reps (with PERFECT posture and mechanics) @ 20X0 tempo

* Set 1 – 50% of possible 3-RM x 5 reps

* Set 2 – 75% of possible 3-RM x 3 reps

* Set 3 – 85% of possible 3-RM x 2 reps

* Set 4 – 90-95% of possible 3-RM x 1 rep

* Set 5 – Test 3-RM

* Set 6 (optional) – Exceed Set 5 weight for 3-RM

 

WOD:

5 rounds for max reps of:

30 seconds of Pull-ups

30 seconds of Rest

30 seconds of Alternating Pistols (sub = single leg squat to small box)

30 seconds of Rest

30 seconds of Box Jumps

30 seconds of Rest

 

 

 

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