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“Lynne”/Sleds

Abbreviated “Lynne” 3 Rounds for Max Reps: Benchpress Bodyweight Max Reps Pull Ups   5 Rounds: (1:1 work:rest) 50 yd sled pull 15 KBS 70/53#  

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Happy Friday

Strength: Find 1RM Benchpress Workout: 5k Row  

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AMRAP

Benchpress 4 Reps Every Minute x 10 min Workout: 3 min on/1 min off x 5 Rounds 5 L-Pull Ups 7 Hang Power Cleans 135/95# 9 Med Ball Cleans 20/14#

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Bench/Thruster/Sit Up

Benchpress 3,3,3,3,3 1 Legless Rope Climb after each set (sub = 10 Ring Rows)   5 Rounds for time: 10 DB Thrusters (70/50#) 20 Ab-Mat Sit Ups Then, to finish the workout… 100 Double Unders  

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10-1

With a Partner alternating sets… 10-9-8-7-6-5-4-3-2-1 Benchpress Strict Pull Ups   *Rest, then do   10-9-8-7-6-5-4-3-2-1 Deadlifts 5 Strict Ring Dips Between sets

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Bench/Clean and “Grace”

1RM Bench 1RM Clean   “Grace” 30 Clean and Jerk for time 135/95#

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Bench/Muscle Up/Double Under

*SCHEDULE REMINDER*: This week’s schedule will be modified due to The CrossFit Games. There will be NO 8am classes all this week. All other classes will be at regular times. On FRIDAY, there will be NO...

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Run Sandwich

Benchpress 10-5-3-1 15 Toes to bar between sets   Workout For time: 600m Run 21-15-9 reps Power Clean (155/105) / HSPU 600m Run

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Benchpress/Triplet

**Reminder** – This SATURDAY Aug. 9th we will not be holding a Saturday morning class, instead we will be heading to VA beach to cheer on our teams and individuals in the Garage Games!!   Workout:...

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Benchpress and Burpees

Benchpress 7 x 3 Reps 7 sets of Strict Pull Ups or Muscle Ups   Alternating Min for 20:00 15 Calorie Row 10 Burpees  

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