15 September 2018

SATURDAY SCHEDULE:

UNLOADED FIT CAMP:  8:00 a.m. to 9:00 a.m.

WARRIOR WOD: 9:00 a.m. to 10:30 a.m.

CFK WOD: 10:30 a.m. to 11:30 a.m.

OPEN GYM:  11:30 a.m. to 12:30 p.m.

FREE INTRO CLASS:  11:30 a.m. to 12:30 p.m.

 

UNLOADED WOD: 

** We will do the Unloaded version during our Fit Camp class at 8 a.m. and the full barbell version during our Warrior WOD.  

“The Man In The Red Bandana” – In Memory of Welles Crowther

AMRAP 19:
5 DB Thrusters (35/20)
17 DB Front Rack Lunges (35/20)
77 Double Unders
200.1m Plate Run (45/25)

Welles Remy Crowther was an American equities trader known for saving at least a dozen lives during the September 11 attacks in New York City, during which he lost his own life.

 

WARRIOR WOD: 

PART A:

“The Man In The Red Bandana” – In Memory of Welles Crowther

AMRAP 19:
5 Thrusters (135/95)
17 Front Rack Lunges (135/95)
77 Double Unders
200.1m Plate Run (45/25)

Welles Remy Crowther was an American equities trader known for saving at least a dozen lives during the September 11 attacks in New York City, during which he lost his own life.

 

PART B:

E3MOM:  15 Minutes

1 Snatch

3 Bar Muscle Ups

2 Chest to Bar Pull Ups

1 Pull Up

 

CFK WOD: 

Partner WOD:
In Pairs complete 8 by 200m Run:  1:1 in relay format
Run 1-2 carry a 53/35 KB
Run 3-4 carry a 45/25 Plate
Run 5-6 carry a 35/26 KB
Run 7-8 no carry

Then…

10 Rounds (Each)
5 HANG Clean and Jerks (A: 135/95; Rx; 115/75; S: 95/65)
5 Synchro Bar Facing Burpees

Then…

10 Rounds

P1 Completes:  12/10 Calorie Row

P2 Complete:  5 Strict Pull ups (A:  Rings to Chest Pull Ups)

Alternate movements after complete for 10 Rounds.  1 Round equals both partner completing a row and pull ups.

 

OPEN GYM:  

Barbell Option:

Build to a Snatch Heavy Single

Build to a Clean Heavy Single

Build to a Heavy Split Jerk

Pause Back Squat: 3-3-3-3 from 60%

Accumulate 3 Minutes in Hollow Hold

 

Gymnastics Option: 

Double Unders:  Max Set in 2 Minutes; Rest and Repeat

HSPU:  Accumulate 50 HSPU for Time (Open Standards).  Focus is on quality reps and efficient kipping.

Pistols:  With an 8 minute running clock work on pistols.

Core:  4 Rounds:  25 GHD Sit Ups + 1 Minute D-Ball Hold (Heavy) (Scale GHD to 30 Sit Ups)