TGIF! – 6/30/17

WOD #1 – 10 min

5 rds – Snatch

60%/3

65%/3

70%/3

75%/3 (2)

 

WOD #2 – 12 min

6 rds Back Squat

75%/5

80%/1

75%/5

83%/1

75%/5

85%/1

 

WOD #3 – For Time

Partner WOD

Surprise!

Grasshopper x 100/Ring Hold

Squat Box Jumps (20”)/Mid-thigh Hold (95/65)

Surprise!

 

Skill:

Double-Unders

 

Accessory:

July 2017 Schedule

JULY 2017 Gym Schedule!

July 1 – Saturday – 9 AM, 10 AM

July 2 – Sunday – Gym is Closed

July 3 – Monday – 4:30, 5:30, 6:30

July 4 – Tuesday – 9 AM to 10 AM – Open Gym

July 5 – Wednesday – 4:30, 5:30, 6:30

July 6 – Thursday – 9 AM to 10 AM, 5 PM to 6 PM – Open Gym

July 7 – Friday – 4:30

July 8 – Saturday – Gym is Closed

July 9 – Sunday – 2:30, 3:30, 4:30

July 10 – Monday – 4:30, 5:30, 6:30

July 11 – Tuesday – 9 AM to 10 AM, 5 PM to 6 PM – Open Gym

July 12 – Wednesday – 4:30, 5:30, 6:30

July 13 – Thursday – 9 AM to 10 AM, 5 PM to 6 PM – Open Gym

July 14 – Friday – 4:30

July 15 – Saturday – Gym is Closed

July 16 – Sunday – 2:30, 3:30, 4:30

July 17 – Monday – 4:30, 5:30, 6:30

July 18 – Tuesday – 9 AM to 10 AM, 5 PM to 6 PM – Open Gym

July 19 – Wednesday – 4:30, 5:30, 6:30

July 20 – Thursday – 9 AM to 10 AM, 5 PM to 6 PM – Open Gym

July 21 – Friday – 4:30

July 22 – Saturday – Gym is Closed

July 23 – Sunday – 2:30, 3:30, 4:30

July 24 – Monday – 4:30, 5:30, 6:30

July 25 – Tuesday – 9 AM to 10 AM, 5 PM to 6 PM – Open Gym

July 26 – Wednesday – 4:30, 5:30, 6:30

July 27 – Thursday – 9 AM to 10 AM – Open Gym, 4:30 – CrossFit Class

July 28 – Friday – Gym Closed for MASTERS TOUR PREP!  6 PM Meeting for MASTERS TOUR Judges and volunteers!

July 29 – Saturday – 7 AM to ~3 PM – The MASTERS TOUR SC-Pride

July 30 – Sunday – 2:30, 3:30, 4:30

July 31 – Monday – 4:30, 5:30, 6:30

HUMP DAY! – 6/28/17

WOD #1 – 10 min

Power Clean/Front Squat

60%/2+2

65%/2+2

70%/2+2 (3)

 

WOD #2 – 10 min

Front Squat

75%/3

80%/1

75%/3

83%/1

75%/3

85%/1

 

WOD #3 – For Time

4 rds

Chest 2 Bar x 10

30 second rest between rounds

 

WOD #4 – For Time

5 rds

Row x 25 Calories

45 second rest between rounds

 

Skill:

Double-Unders

 

Accessory:

3 rds

Incline Dumbbell Bench Press x 10

Barbell Curl x 15

Hanging Kettlebell Snatch x 8 (4 ea side) (55/35)

MONDAY! – 6/26/17

WOD #1 – 6 min

EMOM 6

Power Clean x 3 (155/85)

Front Squat x 3

Push Jerk x 3

 

WOD #2 – For Time

Rope Climb x 4

1 min rest

Rope Climb x 3

30 sec rest

Rope Climb x 2

 

WOD #3 – For Time

“1/2 Daniel”

Pull-up x 25

200m run

Thruster x 11 (95/65)

400m run

Thruster x 11 (95/65)

200m run

Pull-up x 25

 

Skill:

Double-Unders

 

Accessory:

Bench Press x 10,8,6,4,2

Chest 2 Bar x 5

Kettlebell Snatch x 8 (4 ea side) (55/35)

TGIF! – 6/16/17

WOD #1 – 20 min

7 rds – Snatch

60% x 2

70% x 2

75% x 2

80% x 1

85% x 1

90% x 1 (2)

 

4 rds – Front Squat

60% x 2

70% x 2

75% x 2

80% x 2

 

WOD #2 – 2 ½ min

1 min – Chest 2 Bar x max reps

30 sec rest

1 min – Handstand Hold x 1 min

 

WOD #3 – Partner WOD – 12 min

AMRAP

Sumo Deadlift High Pulls x 5 (95/65)

Push-up x 10

Lateral Hurdle Jumps x 20 (12/6)

 

Skill:

Double-Unders

 

Accessory:

4 rds

Dumbbell Floor Press x 10

Barbell Curl x 15

HUMP DAY BABY! – 6/14/17

WOD #1 – Run Benchmark

1 Mile Time Trial

 

WOD #2 – For Time

Snatches x 30 (115/75)

 

WOD #3 – For Time

Chest 2 Bar x 30

 

WOD #4 – For Time

“Harley Love” – 6 rds

Thrusters x 13 (95/65)

Pull-up x 14

 

Skill:

Double-Unders

 

Accessory:

4 rd

Upright Row x 10

Hammer Curl Press x 10

MONDAY! – 6/12/17

WOD #1 – 20 min

5 rd – Snatch

60% x 1

70% x 1

75% x 1

80% x 1

85% x 1

 

4 rd – Snatch Pull

107% x 3 (4)

 

6 rd – Front Squat

60% x 2

70% x 2

75% x 2

80% x 2

85% x 1 (3)

 

 

WOD #2 – For Time

6 rd

Dumbbell Reverse Lung x 6 (50/35)

Kettlebell Snatch x 6 (3 ea side) (55/35)

Lateral Jumps over hurdle x 20

200m run

 

WOD #3 – 2 ½ min

1 min – Chest 2 Bar x max reps

30 sec rest

2 min – HSH x 1 min

 

Skill:

Double-Unders

 

Accessory:

4 rd

Barbell Curl x 15

Alternating single arm kettlebell swing x 30 (55/35)

SUNDAY! – 6/11/17

WOD #1 – 25 min

7 rd – Clean & Jerk

60%/2+1

70%/2+1

75%/2+1

80%/2+1

85%/2+1 (3)

 

6 rd – Front Squat

60% x 2

70% x 2

75% x 2

80% x 2

85% x 2 (2)

 

WOD #2 – For Time

“Jackie”

Row x 1000m (Substitute – 800m run)

Thrusters x 50 (45)

Pull-up x 30

 

Skill:

Double-Unders

 

Accessory:

4 rd

Leg Press x 10 (360/270)

Back Squat x 10 (70%)

Chest 2 Bar x 10

 

TGIF! – 6/9/17

WOD #1 – 10 min

Bench Press x 12 – 6 – 3

Kettlebell Snatch x 10 (5 each side)

Kettlebell Swing (Am) x 12

 

WOD #2 – Partner WOD – 30 Min Cap

“Death x 5’s” – 20 rds

Power Snatch x 5 (115/75)

Thruster x 5 (115/75)

Bar Facing Burpee x 5

**One partner does one full round then the other partner goes, 10 rds each

 

Skill:

Double-Unders