Friday's WOD

Lynne

Five rounds for max reps of:
BW Bench Press
Pull-Ups

Skill & Strength

Snatch Balance
Bench Press

Thursday's WOD

Push-Ups, Shoulder Presses, Wall Ball

AMRAP in 15 minutes of:
5 Push-Ups
10 Shoulder Presses (75#/55#)
15 Wall Ball Shots (20#/12#)

Skill & Strength

Grace

For time:
30 Clean & Jerks (135#)

Wednesday's WOD

OH Squats, Pull-Ups, Sit-Ups

21-15-9 reps of:
OH Squats (75#/45#)
Pull-Ups
Sit-Ups

Skill & Strength

Randy

For time:
75 Power Snatches (75#/45#)

Tuesday's WOD

Donkey Kong

21-15-9 reps of:
Burpees
KB Swings (50#)
Box Jumps (24")

Monday's WOD

Fight Gone Bad

Three rounds of:
Wall Ball (20#, 10')
SDHP (75#)
Box Jumps (20")
Push Press (75#)
Row (for calories)

1 minute rest in between rounds. Post total reps.

Friday's WOD

Muscle-Ups, Deadlifts, Sit-Ups, Row

For time:
5 Muscle-Ups
10 Deadlifts (135#/95#)
15 Sit-Ups
100m Row
5 Muscle-Ups
10 Deadlfts (135#/95#)
15 Sit-Ups
200m Row
5 Muscle-Ups
10 Deadlifts (135#/95#)
15 Sit-Ups
300m Row
5 Muscle-Ups
10 Deadlifts (135#/95#)
15 Sit-Ups
400m Row

Thursday's WOD

Tabata WOD

20s work, 10s rest for 8 rounds of each exercise:
Double Unders
Air Squats
Push-Ups
Sit-Ups

Score total reps of all rounds.

Wednesday's WOD

Jackie

For time:
1000m Row
50 Thrusters (45#)
30 Pull-Ups

Skill & Strength

Cleans
Thrusters

Tuesday's WOD

SDHP, Push Presses

For time:
50 SDHP
21 Push Presses
50 SDHP
18 Push Presses
50 SDHP
15 Push Presses
50 SDHP
12 Push Presses

Monday's WOD

HSPU, Deadlifts, Rope Climb

AMRAP in 20 minute of:
5 HSPU
5 Deadlifts (225#/155#)
1 Rope Climb

Friday's WOD

Josh

For time:
21 OH Squats
42 Pull-Ups
15 OH Squats
30 Pull-Ups
9 OH Squats
18 Pull-Ups

Men - 95#
Women - 65#

Thursday's WOD

CF Central FilFest WOD

AMRAP in 20 minutes of:
5 Burpees
7 Medicine Ball Cleans (20#/12#)
10 OH Squats (PVC)

Wednesday's WOD

Lucky 7's

Seven rounds for time of:
7 Deadlifts (135#/95#)
7 Front Squats (135#/95#)
7 Push Jerks (135#/95#)

Tuesday's WOD

Jack

AMRAP in 20 minutes of:
10 Push Presses (115#/75#)
10 KB Swings (1.5 pood/30#)
10 Box Jumps (24"/20")

Skill & Strength

Deadlift 3-3-3

Monday's WOD

Angie

Complete for time:
100 Pull-Ups
100 Push-Ups
100 Sit-Ups
100 Air Squats

Friday's WOD

Rope Climb, Back Squat, Farmer's Carry

Ten rounds for time of:
15 ft Rope Climb, 1 ascent
95# Back Squats, 29 Reps
135 # Barbell Farmer's Carry, 10m

Thursday's WOD

Row, Ring Dips, Knees-to-Elbows

Three rounds for time of:
Run/Row 400m
21 Ring Dips
15 Knees-to-Elbows

Skill & Strength

Squat Cleans 3-3-3-3-3

Wednesday's WOD

CFSB Pull-Ups, DU's, Ring Dips

Five rounds for time of:
21 Pull-Ups
21 Double-Unders
21 Ring Dips

Skill & Strength

Push Jerk 5-5-5

Tuesday's WOD

Beast 12

For time:
25 Walking Lunge Steps
20 Pull-Ups
50 Box Jumps (20")
20 Double Unders
25 Ring Dips
20 Knees-to-Elbows
30 KB Swings (2 pood)
30 Sit-Ups
20 Hang Squat Cleans (35# DBs)
25 Back Extensions
30 Wall Ball Shots (20#)
3 Rope Climb Ascents

Classes Cancelled in Observance of Holiday

All CrossFit classes will be cancelled on Monday, September 5th in observance of Labor Day. Have a fun and safe holiday weekend! See you all on Tuesday!

Friday's WOD

"You Say Tomato, I say TABATA"

Rotate stations every 4 minute cycle of Tabata work (8 sets of 20 seconds of work, 10 seconds rest). Record total scores and rotate no more than 1 minute rest between stations.

Station 1: Tabata Rowing (for total calories)
Station 2: Tabata Air Squats
Station 3: Tabata Push Press (45#/35#)
Station 4: Tabata Box Jumps (24"/20")

Skill & Strength

Split Jerk

Thursday's WOD

Pull-Ups, Ring Dips & Double Unders

Seven rounds for time of:
10 Pull-Ups
10 Ring Dips
25 Double Unders

Skill & Strength

Deadlift 5-5-5-5-5