8/2/14

AUGUST PAYMENTS NOW DUE

OPEN GYM 7:30-8:45

CROSSFIT CLASS 8:45-9:45

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WARM UP

Coach’s Choice

WOD

Team Double Grace
(with a twist)

In teams of two for time:
Buy in:
As a team 800 Meter Run
Then EACH team member will preform 30 Clean & Jerks 135/95 alternating every other rep
Then as a team 200 Sit-ups splitting the work however you choose
Then EACH team member will do another 30 Clean & Jerks alternating every other rep
Cash out:
As a team run 800 Meters

8/1/14

AUGUST PAYMENTS ARE NOW DUE

Brit

Brit

WARM UP
Buergner Warm up

5rds:
Here are the 5 exercises for the burgener warm up:
Perform ea movement 3X’s
1. down and up: (speed thru the middle)
2. down + up + elbows high and outside (keep bar in least line of resistance)
3. down+up+elbows high and outside +muscle snatch: turn over strength
4. sn lands: foot work
5. hang power snatch
100m sprint

STRENGTH/SKILL
Snatch Balance
Build to a Heavy Single
Squat Snatch
Build to a Heavy Single

WOD
“Diane”
21-15-9
Deadlift 225/155
Handstand Push-ups

7/31/14

AUGUST PAYMENTS DUE TOMORROW

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WARM UP

Athlete’s Choice

OPEN GYM

OR

OLY BOARD

OR

WOD

“Claudia”

5 rounds for time:
20 KB swings 50/35
400 meter run

7/30/14

2014 REEBOK CROSSFIT GAMES CHAMPIONS

WARM UP
1 rd “Helen”
3 rds “Cindy”

STRENGTH/SKILL
Front Squat
3-2-1-1-1-1-1

WOD

20 Thrusters 95/65
20 Hang Power Clean 95/65
20 Push Press 95/65
20 Overhead Squats 95/65
20 Front Squats 95/65

*EMOTM 5 BURPEES*