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*

7/29/14

CF Kids @9
CF Teens @10

STRENGTH CLASS TODAY @4:00

Ashley and Toni getting air on their power cleans!

WARM UP

Get in and get started

WOD

2014 CrossFit Games WOD
Triple 3
(50 Minute time cap)

For time:
Row 3,000 meters
300 double-unders
Run 3 miles

Level 1
Row 1,000 meters
100 double-unders
Run 1 mile

Level 2
Row 2,000 meters
200 double-unders
Run 2 miles

Level 3
As prescribed

**Rowers are first come first serve. If rower is unavailable you will start with the run**

7/28/14

CROSSFIT KIDS @ 9AM
CROSSFIT TEENS @ 10AM

Partner work!

Partner work!

WARM UP
CFWU
3X10

STRENGTH/SKILL
10X Across parking lot & back 135/95 (small groups no more than 3-4)

WOD
2014 CrossFit Games WOD
21-15-9 Complex

For time:
8 deadlifts, 155/115 lb.
7 cleans, 155/115 lb.
6 snatches, 155/115 lb.
8 pull-ups
7 chest-to-bar pull-ups
6 bar muscle-ups
6 deadlifts, 155/115 lb.
5 cleans, 155/115 lb.
4 snatches, 155/115 lb.
6 pull-ups
5 chest-to-bar pull-ups
4 bar muscle-ups
4 deadlifts, 155/115 lb.
3 cleans, 155/115 lb.
2 snatches, 155/115 lb.
4 pull-ups
3 chest-to-bar pull-ups
2 bar muscle-ups

**SCALE AS NEEDED**