WOD

Strength

A – Front Squat

2-3 warm ups followed by

3×8 @ 70% 1RM (all sets)

B – Clean (power or squat)

1-2 warm ups followed by

5×1 increasing weight each set

WOD

3 RFT

10 Med ball cleans 20/14

10 Wall Balls 20/14

10 Burpees

Train so that one day your idols become your rivals

Strength/Skill

Muscle Ups/Progressions

3x failure

or

Pull ups superset with ring dips

3xfailure

WOD

6RFT

10 Strict press 95/65

10 Push ups

10 KBS 55/35

10 Sit ups

WOD

Work on power snatch technique

Randy

75 Power Snatches 75/55

In honor of Randy Simmons, 51, a 27 year LAPD veteran and SWAT

team member who was killed February 6 in the line of duty. Our

thoughts and prayers go out to Officer Simmons’ wife and two children.

Strength:

Back Squats: 2-3 Warm-up Sets

then

5-5-3-3-1-1

 

WOD

3 RFT

• 15 Hang Cleans (135/95)
• 15 Burpees over the Bar
• 30 OHWL (45/25)
• 30 Walking Lunges

 

“We are all manufacturers-making good, making trouble or making excuses.”   H. V. Adolt

Strength:

Strict Press

 

2-3 Warm-up Sets

 

then

 

2-2-2-2-2

 

WOD

For Time

21-15-9

·         Handstand Push-ups

·         Chest to Bar Pull-ups

 

400 m Run after each round

 

 

Strength:

Deadlifts:

2-3 Warm-up Sets

then

5-5-3-3-1

     then

OTM for 10 minutes

4 Deadlifts @ 65% of 1RM

 

WOD

6 Rounds

·         30 seconds Max Rep Air Squats

·         30 seconds Rest

·         30 seconds Max Rep Burpees

·         30 seconds Rest

Foam Roll and Abs

5k RUN or Row!!

 OR

Work on your weaknesses(if rowing or running is your weakness guess what you should be doing)

Come Support our Athletes tonight in the Fall Brawl Throwdown Against Crossfit Sanctuary!!!!  Starts at 7pm !!!!

Strength

Snatch – Hang Snatch- OHS- Bar does not hit the ground until OHS is complete

5×5 Keep it light and work on form!!

 WOD

15 Power Snatches 95/65

20 Sit ups

25 Pull Ups

30 Kb swings 55/35

35 Burpees

30 Kb swings 55/35

25 Pull Ups

20 SKKit ups

15 Power Snatches 95/65