WOD: Jul 17, 2018

• 3RM btn P/P
• NOT for time: accumulate 50 ea...
  KB Gorilla Row
  Pull Up/Chin Up
  GHD Hip/Back Ext (30 of these)
  Face Pull/Band Pull Apart

WOD: Jul 16, 2018

• 3RM B/S
• 5 RFT: 5 Cleans, 10 BB Burpee
• Limber 11

PSA: Jul 15, 2018

• Gonna try something a lil different for the next cycle. We will rotate (4) basic "meat n potato" lifts Mon, Tue, Thu, & Fri. This cycle will be: B/S, btn P/P, D/L, IBP (varying degrees of incline).
• We will offer Wed & Sat Oly days for those wanting Oly lifts (not everyone does). If you opt for the Oly days CrossOver Symmetry will be mandatory. Don't want Oly lifts? Don't come on Wed & opt for option B on Sat.
• Wed 7/18 will look like this:
• 6a-10a w/ Court & 4:30p w/ Jen
  6a-10a Court has 1:1 (you must be self sufficient)
• H/S (from mid thigh): 50/5, 60/5, 65/5, 70/5, 70/5
• Jerk Bal: 40/5, 50/5, 55/5, 60/5, 60/5
• Cl Pull: 50/5, 60/5, 70/5, 75/5, 80/5
• CrossOver Symmetry (Activation, Activation +, Recovery)
• Sat 7/21 will look like this:
• Option A = Oly lifts & CrossOver Symmetry
• H/C (from mid thigh): 50/5, 60/5, 65/5, 70/5, 70/5
  btn P/J: 50/5, 60/5, 65/5, 70/5, 70/5
  Sn Bal: 50/5, 60/5, 65/5, 70/5, 65/5
  RDL (1RM F/S): 50/5, 60/5, 65/5, 70/5, 70/5
• CrossOver Symmetry (Activation, Activation +, Recovery)
• Option B = no strength, skill development, longer M/C (be surprised)

WOD: Jul 14, 2018

• Week 3: 3 F/S + 1 P/J...60/3+1, 70/2+1, 75/2+1, 80/2+1, 85/2+1, 85/2+1
• Partner Mile(s): Row 3200m switching every 400m, Run 1 Mile together
• Don't forget, Wynne's place today. Noonish...

WOD: Jul 13, 2018

• Week 3: 3 pos Snatch (1 ea from top down) ((hip, knee, floor))
  55%, 65%, 75%, 85%, 95%, 85%
• E/1:15 (8 cycles) 6L & 6R KBS, 6 Goblet Squat, 3 Box Jump

WOD: Jul 12, 2018

• Week 3: OHS...55/5, 65/5, 75/3, 85/2, 95/1+, 75/AMRAP
• EMOM/12: E = 15 KBS
                   O =  12 1A S2OH (6L & 6R)
• ***CrossFt Kids 3:45-4:15***

PSA: Jul 11, 2018

• 6a, 7a, 8a, & 9a you can do unsupervised CrossOver Symmetry
• ***CrossFt Teens 3:45-4:30***

WOD: Jul 10, 2018

• Week 3: 3 pos C&J (1 ea from top down) ((hip, knee, floor))
  55%, 65%, 75%, 85%, 95%, 85%
• 4 RFT: 3 D/L (Heavy), 6 Burpee, 9 AKBS, 12 TTB
• ***CrossFt Kids 3:45-4:15***

WOD: Jul 9, 2018

• Week 3: B/P...55/5, 65/5, 75/3, 85/2, 95/1+, 75/AMRAP
• AMRAP/4: 8 WB, 8 Burpee
  2:00 Recovery
• AMRAP/4: 8 MBS, 8 Thrusters
• ***CrossFt Teens 3:45-4:30***

WOD: Jul 7, 2018

• Week 2: 3 pos Sn (1 ea from top down) ((hip, knee, floor))
  60%, 70%, 80%, 90%, 80%
• 10 rds (ea) for total reps - 40/:20 ... DB Burpee D/L...Box Jump

WOD: Jul 6, 2018

• Week 2: OHS...50/5, 60/5, 70/2, 80/2, 90/2+, 70/AMRAP
• E 1:15 (10 cycles) 5 F/S + 4 PP + 3 Thrusters
• REMINDER: We will only have 5:30pm for afternoon session(s)

WOD: Jul 5, 2018

• Week 2: 3 pos C&J (1 ea from top down) ((hip, knee, floor))
  60%, 70%, 80%, 90%, 80%
• EMOM/10...E = 10 B/P...O = 10 BB BOR
• REMINDER: We will only have 5:30pm for afternoon session(s)

PSA: Jul 4, 2018

•  8a, 9a, & 10a I have 1:1 (feel free to come in, be surprised)
• Thur 7/5 & Fri 7/6 we will only offer 530p in the afternoon (all other sessions as normally scheduled)

WOD: Jul 3, 2018

• Week 2: B/P...50/5, 60/5, 70/2, 80/2, 90/2+, 70/AMRAP
• EMOM/10: 1 P/S + 2 H/S + 3 OHS