11th August, 2016

Oly Lifting Day

Hang squat clean
3 – 3 – 3 – 3 – 3 – 3 – 3 reps

Push Jerk
1 – 1 – 1 – 1 – 1 – 1 – 1 reps

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10th August, 2016

WOD

Complete as many rounds as possible in 20 minutes of:
5 reps Thruster, (95/65 pound)
7 reps Hang Power Clean, (95/65-lbs.)
10 reps Sumo Deadlift High-pull, (95/65-lb.)

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9th August, 2016

WOD – A
Complete as many rounds as possible in seven minutes of:
3 reps Deadlift, (275/185 pound)
7 reps Push press, (115/75 pound)

WOD – B
Four rounds, each for time of:
100 meter Run
Rest 90 seconds

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4th August, 2016

WOD – A

Thruster
2 – 2 – 2 – 2 – 2 – 2 – 2

WOD – B
Four rounds for time of:
Row 500 meters
Rest 3 minutes

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1st August, 2016

WOD – A

For time:
15 Dumbbell burpee box-overs, (15/10-kg., 24/20″ box)
15 reps Deadlift, (315/225 pound)
15 reps Overhead squat, (205/155 pound)
15 Muscle-ups

WOD – B

Complete as many rounds as possible in 12 minutes of:
20 Push-ups
50 Squats

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29th July, 2016

WOD
“Lee”

Five rounds for time of:
Run 400 meters
1 rep Deadlift, (345/275 pound)
3 reps Squat clean, (185/135 pound)
5 reps Push jerk, (185/135-lbs.)
3 Muscle-ups
1 Rope climb, (15/13 foot)

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Please Note – We will be Closed on 30th + 31st July (Saturday + Sunday) for The CrossFit Level 1 Seminar…Regular classes will continue from 1st August (Monday).