Stones and Toes to Bar
Hang Power Snatch
2-2-2-2-2-2
AMRAP in 10 min:
7 Stones 115/65
7 Toes to Bar
AWOD:
do instead of hps
7 x 3 Position Snatch add 5-10lbs from last time
R:90 sec/set
Do AMRAP w/class
2 attempts at max rep strict pull ups or muscle ups
Memorial Day Schedule (Mon): 8, 9, 10 am
*No kids
*Teens can come to any morning class
Bear Complex
5 sets: (1 set = 3 rounds of)
1 Power Clean
1 Front Squat
1 Push Press
1 Back Squat
1 Push Press (behind neck)
*This is not for time. Rest as needed between sets.
**Add weight each set. Score is heaviest completed set.
AWOD: The Jer-Bear (do instead)
7 sets of:
1 Deadlift
2 Hang Power Clean
3 Front Squat
1 Jerk
R:90 sec/sets
*Go as heavy as possible but cannot drop the bar until set is completed
NFT:
3 x 15 Back Ext
3 x 15 Reverse hyper (light)
800m, Deadlifts, Push ups, Double Unders
800m
50 Deadlifts 225/155
100 Push ups
150 Double unders
800m
*partition middle as needed
**Friend Friendly
AWOD:
post wod midline work: L-Sit or lever on pull up bar
Thrusters
Thrusters
5-5-5-5-5
400m-400m-200m-200m
Rest-2:1
AWOD:
instead of runs
EMOM for 12 mins
min1: 20yd sled push 45/25
min 2: 20 yd sled pull 45/25 (little steps)
min 3: 25 OH Lunges 45/24
min 4: Rest
continue for 12 total mins
Yoga tonight at 730
Eva
Eva
5 Rounds:
800m
30 Kb Swings 70/53
30 Pull ups
WOW: (this is a modified version of a regional workout)
50 Wallballs 20/14 everyone to 10′ target
50 C2B Pull ups
50 Pistols (alt)
50 DB Snatches 70/55 (alt and cannot drop)
AWOD:
skill work: post wod work on HS Walking
400m, Front Squats, Burpees, Sit ups
4 Rounds:
400m
10 Front Squats 95/65
20 Burpees
30 Sit ups
*Friend Friendly
Gentle Yoga at 10 am
AWOD: Do this instead
7×2 position cleans as heavy as possible for last 3 sets R:90 seconds/set
15 min to find 1RM Snatch
Row, Box Jumps, Kb Swings, HSPU, Muscle Ups
50 Cal Row
40 Box Jumps 30/24
30 Kb Swings 70/53
20 HSPU
10 Muscle Ups
400m, Hang Power Clean, Double Unders
3 Rounds:
400m
15 Hang Power Cleans 95/65
30 Double Unders
Skill: HS Walking or Pistols
AWOD:
HPC @135/95
50 double unders
R:3 min
10×2 Push press @70% every 30 seconds
Yoga only Pass
We are excited to announce that we are now offering a yoga only pass! If you are a member of CFUV yoga in included in your membership. If you have been wanting to do yoga with us but, aren’t interested in CrossFit, then this is the pass you’ve been waiting for! We offer power yoga Tuesday nights at 7:30 and gentle yoga every other Saturday at 10 am.
