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Schedule change

Crossfit-Kid

Hello everyone,

Please note that due to the Kids Camp that we’ll be running next week, our open gym times in the morning will be restricted. From 8/4-8/8 we will not have open gym time from 10:30am to 12noon. Thank you for your understanding.

7/30/14

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Weightlifting: 1RM Power Clean

Conditioning: 5 Rounds for time
-10 Power Clean (135/95)
-15 Burpee
-30 Double Under

Competitor:
3RM Jerk

7/29/14

 

 

Strength: Snatch Pull+Hang Snatch+Snatch – find max for the day

Conditioning: For time: (95/65)
-20 Thrusters
-20 Hang Power Clean
-20 Push Press
-20 OHS
-20 Front Squat
*Every minute, on the minute complete 5 Burpees.

Competitor: 5 rounds for time
-5 Bar Muscle up
-500m Row

7/28/14

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Strength: 1RM Back Squat

Conditioning: 15min AMRAP
-25 Wall Balls
-20 KB-swing
-15 T2B
-400m Run

Competitor:
1 mile odd object run

7/26/14

WOD: 1 rounds for time…
-400m run
-50 toes 2 bar
-400m run w/ medball
-50 wall ball
-400m run w/ Kettlebell 53/35
-50 American KB swing

7/25/14

Strength: 5RM Floor Press

Conditioning: 3 rounds for max reps…
1min max Power Snatch (135/95)
1min max Power Clean (135/95)
1min max Deadlift (135/95)
1min Rest

Competitor: 3 rounds for time…
20 C2B
20 HSPU
20 Pistols

7/24/14

Skill/Volume: OHS 3×1 @ 90%

Conditioning: 5 rounds for time
-500m Row
-5 Muscle Ups
-5 Power Cleans (185/125)

Competitor:
Max distance HS Walk

7/23/14

Strength: 3RM Push Press

Conditioning: 1 round for time
30 Burpees
30 C2B
30 Front Squats (165/115)
30 C2B
30 Burpees

Competitor:
5×5 Bent Over Row (strict)

7/22/14

Weightlifting: Work up to heavy hang squat snatch double for the day

Conditioning: 21-15-9
Deadlift(225/155)
500m Row

Competitor:
400m HEAVY SLED DRAG

7/19/14

WOD: In teams of two complete- 50-40-30-20-10
-Wall Balls
-Power Snatches(95/65)

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