WOD August 31st
Strength: 7 x 2 Push Press (take 60 sec between sets)
WOD:
5 Rounds for time of:
10 Overhead Squat 95/65
50 Double Unders
Core: 40 Half Moons for time
WOD August 30th
So this weekend we will be closed through Mon for labor day. 
I know how sad you are but remember to relax and enjoy the holiday!! that is an order. Then come back Tues and lets get after it! If you CrossFit Addicts (staff included), cant handle the time off- Come do some SPEED WORK with Amber Graupner at Ancel Hoffman on Sunday Morning at 0900. Text her @ (805) 286-0453 if interested.
WOD:
30 Deadlifts 225/135
30 Bar Facing Burpees
30 Overhead Plate Lunges 45/25
30 Toes to Bar
Core: 100 Meter One Arm DB Farmers Walk (do each arm one time)
WOD August 29th
Strength: 1 x 20 High Bar Back Squat
WOD:
“Helen”
Complete 3 rounds for time
400 meter run
21 Kettlebell swings 53/35
12 Pull-ups
Core: 30 Back Ext for Time
WOD August 28th
Strength: 7 x 1 Snatch (Use 7 Reps to find your 1 Rep Max Snatch; take at least 60 sec between sets)
Skills: Take 10 Minutes to work on HSPU, Pullups/HSPU Kipping, Butterfly Pullups, Toes 2 Bar
WOD:
2 Rounds for total REPS of:
-Total of 4 Minutes, do the following:
Row 250 Meters
then do an AMRAP of:
5 HSPU
10 Pullups
15 Goblet Squats
Rest 1 Minute and repeat 1 time
Core: 30 Toes to Bar for Time
WOD August 27
Strength: 5 x 2 Bench Press (85% of your 1 Rep Max; rest 90 sec between sets)
WOD:
5 Rounds for time of:
3 Power Cleans 135/95
6 Front Squats 135/95
9 Push Presses 135/95
Core: 12 barbell Turkish Get ups (6 each arm)
WOD August 25th
PARTNER WOD SAT!!
Come in and check out the madness!
WOD August 24th
Strength: 3 x 8 Deadlifts (rest 2 min between sets)
WOD:
7 Rounds for time of
10 Wall Balls 20/14
10 Overhead Walking Lunges with Wall Ball 20/14
Core: 30 toes to bar for time
WOD August 23rd
Strength: Max Effort Hand Release Push ups in 1 Minute (Rest 1 Min and repeat two times for a total of 3 Rounds)
WOD:
Run 400 Meters
50 Air Squats
40 KB Swings 53/35
30 Burpees
20 KB One Arm Snatches (10 Each Arm) 53/35
10 KB Turkish Get ups (5 Each Side) 35/18
Run 400 Meters
Core: None
WOD August 22nd
Here we go again!! Time to start up from the beginning with our Favorite!!
Strength: 3 x 8 Shoulder Press
WOD:
“Fran”
21-15-9
Thrusters 95/65
Pullups
Core: 30 Back Extentions
WOD August 21st
There will be some Schedule Changes next week. Our 630 On Ramp and WOD classes are becoming both too crowded to do together so for the time being we have to remove the 630 WOD class from those days. Please let Jake or Dan know if that is a big problem. We can always work something out. Remember we are a family, and family has to communicate needs and wants! Have a awesome workout today!
Strength: 7 Minutes to establish a 1 Rep Max Overhead Squat
Skills: 5 Minutes to work on Double Unders
WOD:
Every Min on the Min for 10 Minutes do:
4 Power Cleans 165/105
Max Double Unders
* Your score is the amount of Double Unders done in the 10 Minutes
Core: 60 Ab Mat Situps for time