CROSSFIT

SKILL:

EMOM 10

ODD: 7 Strict C2B Pull Ups

EVEN: 5 Strict Ring Dips w/ a 3 Sec. Negative

WOD:

“OXIDATIVE 18.3”

10 Rounds (Every 3 Min.)

15/12 Cal. Row

15 KBS (70/53) (53/44) (44/35) (35/26)

5 Bar Muscle Ups

*Adjust reps to stay within the time frame.

**Sub. BMU for 10 Burpee C2B Pull Ups accordingly

HIT-CON

500m Row Sprint

Rest/Reset
5 Rounds For Time
20 OH Plate Walking Lunges
5 Burpee to Plate

Rest/Reset
500m Row Sprint

CROSSFIT

SKILL / LIFT:

EMOM 12

EVEN: 1 Power Clean + 1 Hang Squat Clean

*Work to a heavy complex

ODD: ADV & INT= 3 Wall Facing HSPU / BEG = 1 Wall Walk into a 20 Sec. Elevated Hollow Hold

WOD:

“BYE, BYE, BYE”

For Time: (20 Min. Cap)

800 M. Run

30 Hang Squat Cleans (135/95) (115/75) (95/65) (75/55)

20 HSPU

10 SDLHP

20 HSPU

30 Hang Squat Cleans

400 M. Run

*Sub. box piked hspu accordingly.

CROSSFIT

SKILL:

3 Rounds (At a walking pace)

10 Weighted Glute – Bridges

8 Assisted Glute-Ham Raises

10 DB RDL

LIFT:

Deficit Dead Lift

5 @ 60%

4 @ 65%

2 x 3 @ 70%

*Stand with feet on top of a 45 lb. plate.

WOD:

“DEAD LIFT FRAN”

21-15-9

Dead Lift (225/155) (205/135) (185/125) (165/115)

Pull Ups

Sunday Service 9am

CROSSFIT

100/80 Calorie Row
50 Power Snatches (75/55)
25 Over-the-Bar Burpees

HIT-CON

AMRAP-15
10 KBS (heavy)
Crawl 50'
Zig Zag Run
Crawl 50'

CROSSFIT

AMRAP 20:
200 Meter Run
14 Kettlebell Deadlifts (70’s/53’s)
2 Rope Climbs

HIT-CON

Shoulder Smoker
5 Rounds
45s Max effort Press-Push Press
45s Max effort Push-Ups
Rest 30s

Rest Reset
Booty Smoker
45s Jumping Goblet Squat-Goblet Squat
45s Goblet Lunge

CROSSFIT

WOD
Station 1:
Row 1000m for time
Station 2:
50 V-ups for time
Station 3:
20 Manmakers for time, 50/35
Station 4:
50 MB Situps for time, 20/14
Station 5:
Max Plank hold

Team Series 530pm

CROSSFIT

Part 1
15 minutes to complete (or get as far as possible) 50 T2B, 50 V-ups, and 50 Sit-ups in any order or fashion.
Part 2
10-9-8-7-6-5-4-3-2-1
Deadlift @ 60% of max
*30 D.U. after each set of deadlift

CROSSFIT

WOD
Five - 5 minute stations:
Station 1) Row for calories
Station 2) Rest
Station 3) Power clean for max reps 95/65 75/55
Station 4) Rest
Station 5) max rounds of 10 wall balls 20/14 and 5 burpees
Extra
3 sets of: 
10 DB Curl to Press
20 Front Rack DB Lunges
30 Strict Sit-ups (anchored)

CROSSFIT

Strength/Skill
1 Hang Squat Clean + 1 Front Squat + Jerk; build to a max complex.
Rest, then...
Seven 2-minute rounds of:
7 Thrusters, 125lbs/85lbs 
200m Sprint 
Max rep Burpees over the barbell 
Rest 1:00
Your score is total Burpees completed.
extra
3 x 400m Run 
150m Recovery Row

9am

CROSSFIT

WOD A
BARBARA
Complete 5 Rounds for time:
20 Pull-ups
30 Push-ups
40 Sit-ups
50 Air Squats
– Rest exactly 3 min between each round –
—
Record total working time to complete minus the 12 min of rest time.
— OR —
BARBARA (SCALED VOLUME)
Complete 5 Rounds for time:
10 Pull-ups
20 Push-ups
30 Sit-ups
40 Air Squats
– Rest exactly 3 min between each round –
Record total working time to complete minus the 12 min of rest time.
ACCESSORY
7-10 min aerobic cooldown / flush (run, bike, or row)

CROSSFIT

WOD A
In 8-10 min complete 4-5 sets building to a moderate but not max set of:
1 Muscle snatch + 1 Snatch Balance + 1 Pause overhead squat (hold bottom position for 3-4s)
WOD B
3 POSITION SNATCH
Every 2 min x 8 sets:
3 position snatch (High Hang, Hang, Floor – you may drop between the hang and full snatch)
Start at a light-moderate weight and build to a heavy set
WOD C
FRONT SQUAT + JERK
15-17 min to build to a heavy set of: 1 Front squat + 1 Split Jerk
ACCESSORY
3 rounds: rest as needed
12-15 x Weighted hip extensions
8-10 x Single arm bent over rows

HIT-CON

5 Rounds
45s Max Effort Strict press, when you hit failure continue with Push Press.
45s Max Effort Push Ups
Rest 30 Seconds

5 Rounds
2 min. Max Effort Bulgarian Split lunge, first leg to failure then second leg to failure
Max Effort Mountain Climbers to end of 2 minutes.
Rest 1 minute

Rest and Reset
400m for time.

If time remains, rest and go for second 400m run.
Cool-down with slow building jog.