WODs

Athlete Viking_warrior_pt pulling high on today's SDLHPs

Wednesday Sept 7

Strength: 
Every 90 seconds for 12 min 
5 deadlift @ 100/70
15 sprinter crunch. 
Conditioning: "The whip"
5 rounds:
1 min max effort sdlhp 40/30 
1 min max effort Wallballs 
1 min max effort burpees
1 min rest (write score down @crossfit @crossfittraining

Athlete Viking_warrior_pt pulling high on today’s SDLHPs

Wednesday Sept 7

Strength:
Every 90 seconds for 12 min
5 deadlift @ 100/70
15 sprinter crunch.
Conditioning: “The whip”
5 rounds:
1 min max effort sdlhp 40/30
1 min max effort Wallballs
1 min max effort burpees
1 min rest (write score down @crossfit @crossfittraining

Legless like a champ.
Athlete @09snappy tackles today's skill work.

Tuesday: Sept 6

Skills:
3x for quality 
2 rope climb
2 Turkish get up 
10 toes to bar 
5 handstand pikes 
Conditioning: (sprint)

3 rounds for time:
10 power cleans 60/40
15 box jumps 24/20 inch 
400m run @crossfit @crossfittraining

Legless like a champ.
Athlete @09snappy tackles today’s skill work.

Tuesday: Sept 6

Skills:
3x for quality
2 rope climb
2 Turkish get up
10 toes to bar
5 handstand pikes
Conditioning: (sprint)

3 rounds for time:
10 power cleans 60/40
15 box jumps 24/20 inch
400m run @crossfit @crossfittraining

This is Pati. She kicks ass everyday. Been with us from the start!  Look at those !! We love having her here at 
Monday September 5

Squat: 
OHS education and position 
Overhead squat:
20 min:
6 x 4 building to a heavy 
Conditioning
Every 2 Min on the Min for 12 min:
4 hspu (push-ups)
8 chest to bar PULLUPS 
16 OH walking lunges 20/15 @crossfit @crossfittraining

This is Pati. She kicks ass everyday. Been with us from the start! Look at those !! We love having her here at
Monday September 5

Squat:
OHS education and position
Overhead squat:
20 min:
6 x 4 building to a heavy
Conditioning
Every 2 Min on the Min for 12 min:
4 hspu (push-ups)
8 chest to bar PULLUPS
16 OH walking lunges 20/15 @crossfit @crossfittraining

TeamWork makes the DreamWork.  The Saturday classes smashed the @toughmudder_id training we did. 4 person teams doing some incredible things @crossfit @crossfittraining

TeamWork makes the DreamWork. The Saturday classes smashed the @toughmudder_id training we did. 4 person teams doing some incredible things @crossfit @crossfittraining

Swing Hard athlete @andreafitnessqueen during yesterday's metcon... Come join us in Fitness Paradise @crossfit @crossfittraining

Swing Hard athlete @andreafitnessqueen during yesterday’s metcon… Come join us in Fitness Paradise @crossfit @crossfittraining

Smashing Saturday. 
Full house this Saturday as we tackled some pre Tough Mudder Training for the OCT 1 @toughmudder_id **Saturday** CrossFit/ Tough Mudder Endurance 
In teams of 4 complete for time:
4 min or collective dead hang from pull-up bar.
 2 on 2 off. 
At same time 2 partners hold bottom of squat.  Switch every drop.

4 min of collective deadlift hang. 100/70
At same time 2 partners handstand hold. Any drop or come down partners must switch  switch. 
200 collective Hollow rocks. 2 rock while other two hold plank position.

200KB Swings 24/16 (50 per partner)
1600m run plate run. 20/15
100 pull-ups (No boxes.  Partner helps @crossfit @crossfittraining

Smashing Saturday.
Full house this Saturday as we tackled some pre Tough Mudder Training for the OCT 1 @toughmudder_id **Saturday** CrossFit/ Tough Mudder Endurance
In teams of 4 complete for time:
4 min or collective dead hang from pull-up bar.
2 on 2 off.
At same time 2 partners hold bottom of squat. Switch every drop.

4 min of collective deadlift hang. 100/70
At same time 2 partners handstand hold. Any drop or come down partners must switch switch.
200 collective Hollow rocks. 2 rock while other two hold plank position.

200KB Swings 24/16 (50 per partner)
1600m run plate run. 20/15
100 pull-ups (No boxes. Partner helps @crossfit @crossfittraining

Athlete @andreafitnessqueen taking a quick break during those grueling 100 Wallballs yesterday. Champed it out. 
Friday

A) EMOM x 10: 1 push press 1 push jerk 1 front squat  @ 70% 1rm PP

Conditioning: 
for total time:
30 Cleans 60/40 @crossfit @crossfittraining 
3 min rest (exactly)

100 Wallballs 20/14

Athlete @andreafitnessqueen taking a quick break during those grueling 100 Wallballs yesterday. Champed it out.
Friday

A) EMOM x 10: 1 push press 1 push jerk 1 front squat @ 70% 1rm PP

Conditioning:
for total time:
30 Cleans 60/40 @crossfit @crossfittraining
3 min rest (exactly)

100 Wallballs 20/14

Athlete Liz is back with us and killing yet again.. Friday Feels

A) EMOM x 10: 1 push press 1 push jerk 1 front squat  @ 70% 1rm PP

Conditioning: 
for total time:
30 Power Cleans 60/40

3 min rest (exactly)

100 Wallballs 20/14 @crossfit @crossfittraining

Athlete Liz is back with us and killing yet again.. Friday Feels

A) EMOM x 10: 1 push press 1 push jerk 1 front squat @ 70% 1rm PP

Conditioning:
for total time:
30 Power Cleans 60/40

3 min rest (exactly)

100 Wallballs 20/14 @crossfit @crossfittraining

That pain cave face when we tell you.  Max effort reps with 60% of your 1rm back squat.... Get it @crossfit @crossfittraining

That pain cave face when we tell you. Max effort reps with 60% of your 1rm back squat…. Get it @crossfit @crossfittraining