[-] WOD 061804

If you are signing up for the challenge then I need you to asap so that we can order the correct number of trays.  Here is all the detail and signup https://app.wodifyrise.com/Event/Event.aspx?u=cfpsummer2018challenge

Weightlifting

Squat Clean Thruster
On the Minute x 10:
1 Repetition (Building in Weight)

Metcon (Pulse Zone Yellow / Red)

“Cindy Got Jacked”

RX / Fitness
For Time:
5 Rounds of “Cindy”
30 Overhead Squats (75/55)
1,000 Meter Row

RX+ / Performance
For Time:
5 Rounds of “Cindy”
30 Overhead Squats (135/95)
1,000 Meter Row

 

[-] WOD 061801

Weightlifting

Hang Power Clean (Heavy 2 rep)

Metcon (Pulse Zone Yellow / Red)

DT (Time)
5 Rounds for time:
12 Deadlifts, 155# / 105#
9 Hang Power Cleans, 155# / 105#
6 Push Jerks, 155# / 105#

In honor of USAF SSgt Timothy P. Davis, 28, who was killed on Feburary, 20 2009
To learn more about DT click here

 

[-] WOD 051831

Weightlifting

Bench Press (3×3 across)

Metcon (Pulse Zone Yellow / Red)

“Wreckless”
For Time:
27-21-15-9:
Toes to Bar

After Each Round:
30/20 Calorie Bike
50′ OH Lunge w/ Plate (45/25)

 

[-] WOD 051830

Challenge signup is going live!!  As of now we will have the body fat truck coming on the 13th and we will post a signup for that soon.  Please review the challenge details at the link below but in a nutshell we will start on the 11th of June and run it for 60 days.  We will also utilize a simple method of food measurement (dont worry, you dont need to go and buy a scale) and will use a challenge app that Wodify has recently launched, both of which Im excited about and expect great results from.  Here is the link to signup and has ALL the info you will need to / want to know.  CFPsummer2018challenge.wodifyrise.com

We are also planning a Pure lake day coming up here in a couple of weeks, here are the deets on that: https://www.signupgenius.com/go/8050449a8ad2ca13-pure6

 

Weightlifting

Overhead Squat (OTM x 7min 1 rep climbing)
Hang Squat Snatch (OTM x 7min 1 rep climbing)
The two strength movements above are to be done on a running clock with a 2 minute rest / setup time between the two.

Metcon (Pulse Zone Yellow / Red)

Metcon (AMRAP – Reps)
“Double Decker”
AMRAP 15:
15 Power Snatches (75/55)
30 Double Unders
15 Wallballs (20/24)
30 Double Unders

 

[-] WOD 051829

Weightlifting

Deadlift
On the 2:00
5 Repetitions @ 78%
1 Rep @ 84%
5 Repetitions @ 81%
1 Rep @ 87%
5 Repetitions @ 84%
1 Rep @ 90%

Metcon (Pulse Zone Yellow / Red)

For Time:
21-15-9
Deadlifts
400 Meter Run

Or 500m row

 

[-] WOD 051826

Metcon (Pulse Zone Yellow / Red)

Metcon (Time)
“Bike Drop”

RX
Teams of 3:
For Time (30 Minute Cap):
90/60 Calorie Bike, 75 Power Snatches, 75 Thrusters (55/35)
90/60 Calorie Bike, 60 Power Snatches, 60 Thrusters (65/45)
90/60 Calorie Bike, 45 Power Snatches, 45 Thrusters (75/55)
90/60 Calorie Bike, 30 Power Snatches, 30 Thrusters (95/65)
90/60 Calorie Bike, 15 Power Snatches, 15 Thrusters (105/75)

RX+
Teams of 3
For Time (30 Minute Cap):
90/60 Calorie Bike, 75 Power Snatches, 75 Thrusters (75/55)
90/60 Calorie Bike, 60 Power Snatches, 60 Thrusters (95/65)
90/60 Calorie Bike, 45 Power Snatches, 45 Thrusters (115/80)
90/60 Calorie Bike, 30 Power Snatches, 30 Thrusters (135/95)
90/60 Calorie Bike, 15 Power Snatches, 15 Thrusters (155/105)

 

[-] WOD 051824

Weightlifting

Clean and Jerk (Heavy 2 rep)

Metcon (Pulse Zone Yellow / Red)

3 rounds for time of:
50 medicine-ball cleans
Run 800 meters

Men: 20-lb. ball
Women: 14-lb. ball

 

[-] WOD 051823

Metcon (Pulse Zone Yellow / Red)

“Snake Bite”

RX
For Time:
15-12-9
Power Snatch (75/55)
Overhead Squats (75/55)
Pull-ups

RX+
21-15-9:
Squat Snatch (95/65)
Chest to Bar Pull-Ups

Skill

Alternating On the Minute x 10:
Odd Minutes – 18/14 Calorie Row
Even Minutes – Max Strict Handstand Push-ups in :30 Seconds

Scale hspu with either box hspu’s or strict press.

 

[-] WOD 051822

Get ready for Memorial Day Murph!  Monday at 8am we will get the workout started, the doors will be open at 7:30am so feel free to come and warmup prior.  This is a great workout and thousands of CrossFitters across the world will perform it to pay respect and remember those who have died in active military duty.  If you have not done Murph with us then know that it is a tough workout but as always we will have suggested modifications/scales.  It will be the only workout that day and I look forward to seeing you all there.

Metcon (Pulse Zone Yellow / Red)

5 Rounds, On the 4:00:
30 Air Squats
20/14 Calorie Row
10 Lateral Burpees over Rower
Score is slowest round.

Metcon (Pulse Zone Yellow / Red)

4 Giant Sets:
Max Effort L-Sit Hold (Paralletes)
20 Weighted Hip Extensions (35/25)
Rest 1:30 between sets.

 

[-] WOD 051821

We have a challenge coming up and Im woring to make this the best one we have done to date.  More announcements coming soon but get ready!

Weightlifting

Snatch
On the Minute x 9 – 2 Repetitions Squat Snatch
Minute 1 – 60%
Minute 2 – 65%
Minute 3 – 70%
Repeat this cycle (2) additional time

Metcon (Pulse Zone Yellow / Red)

Metcon (Time)
For Time:
10-9-8-7-6-5-4-3-2-1:
Clean and Jerks (115/80)
30 Double Unders After Each Set