Reminder:  5 AM and 6:45 AM are now the morning class times.

RX:  Snatch Pull + Snatch.  Power Snatch.  3 rounds for time:  15 Chest to Bar Pull ups, 15 Handstand Push ups, 15 Toes to Bar, 15 Hand Release Push ups, and 200 meter run.  25 minute time cap.

Gold:  Snatch Pull + Snatch.  Power Snatch.  3 rounds for time:  15  Pull ups, 15 Handstand Push ups, 15 Toes to Bar, 15 Hand Release Push ups, and 200 meter run.  25 minute time cap.

Silver:  Snatch Grip Deadlift.  Overhead Squat.  3 rounds for time:  10  Pull ups, 10 Inverted V Push ups, 10 Knees to Elbows, 15 Hand Release Push ups, and 200 meter run.  25 minute time cap.

Endurance:  Lateral Sled Pull.  50 Overhead Squats. 

Men’s Strength:  Snatch Pull + Snatch.  Power Snatch.  3 rounds for time:  15 Chest to Bar Pull ups, 15 Handstand Push ups, 15 Toes to Bar, 15 Hand Release Push ups, and 200 meter run.  25 minute time cap.

Competitors:  S&C Lift, RX Wod, Endurance Post Wod (no OHS)

10 mile bike or 3k row or 2 mile run

RX:  Push Press. Then, 5 rounds for time of 15 Kettlebell Snatch (35/55) and 15 burpees to 6″ target. (15 min cap)

Gold:  Push Press. Then, Same as RX.

Silver:  Push Press. Then, 5 rounds for time of 15 Kettlebell Snatch (25/35) and 15 burpees to 6″ target. (15 min cap)

Endurance:  Single Leg Hops 3×3, Triple Broad Jumps 3×3, Bounds 2×25 yards

RX:  10 rounds NOT for time Sprint 100yds, 2 Clean + Front Squat and Jerk @ 80%.

Gold:  10 rounds NOT for time Sprint 100yds, 3 Clean + Front Squat and Jerk

Silver:  10 rounds NOT for time Sprint 100yds, 3 front squats and 3 deadlifts

Endurance:  5×5 max height Box Jumps, 3×5 barrier jumps.

Men’s Strength:  7 rounds NOT for time Sprint 100yds, 2 Clean + Front Squat and Jerk @ 80%. Post WOD 4×10 BB Curls and Weighted Dips.

Competitors:  RX, Men’s Strength, and Endurance

Yoga at 5:15 am due to Movement Seminar in the evening from 5-8.  Don’t forget to register online for movement seminar!  Yoga will be perfect for your active recovery and mobilization WLC-ers!   

RX, Gold, Silver, Endurance:  5 rounds with 1 minute at each station of lunges and supermans.

Men’s Strength:  Snatch + Overhead Squat.  Then, 20-10-5 decline ring push ups, over box jumps (24″), and GHD sit ups.

Movement Seminar Thursday 5-8 pm.  Register online.

Starting October 1st, 5:15 am moves to 5 am and we will start a 6:45 am class.

RX:  Snatch + Overhead Squat. 20-10-5 Decline Ring Push ups, Over Box Jumps (24″), and GHD Sit ups.

Gold:  Snatch + Overhead Squat. 20-10-5 Decline Ring Push ups, Over Box Jumps (20″), and GHD Sit ups.

Silver:  Overhead Squat. 20-10-5 Push ups, Box Jumps (20″), and anchored sit ups.

Endurance:  3x30second Russian Box Jumps. Crab walk 100yds.

Men’s Strength:  5 rounds with 1 minute at each station of Lunges and Supermans.

Competitors:  RX Lift, WOD, and Endurance.

This Thursday from 5-8 PM.  Use this link to register:  http://clients.mindbodyonline.com/ws.asp?studioid=10754&stype=-8&sTG=23&sVT=26&sView=day&sTrn=100000000

All levels of CrossFitters are encouraged to attend!

Be sure to look at the demonstration videos so you know what is going on when you come to class!

Remember, movement seminar Thursday at 5pm.  Yoga will be moved to 5:15 AM this Thursday only!

RX:  Overhead Press. Then, for time:  Row 100 meters, 10 kettlebell sumodeadlift high pulls(35/55), Row 200 meters, 20 kettlebell sumodeadlift high pulls, Row 300 meters, 30 kettlebell sumodeadlift high pulls, Row 400 meters, 40 kettlebell sumodeadlift high pulls, Row 500 meters, 50 kettlebell sumodeadlift high pulls. (20min cap)

Gold:  Overhead Press.  Then, Same as RX.

Silver:  Overhead Press.  Then, for time: Row 100 meters, 10 kettlebell sumodeadlift high pulls (25/35), Row 200m, 20 sumodeadlift high pulls, Row 300, 20 sumodeadlift high pulls, Row 400, 20 sumodeadlift high pulls, Row 500, 20 sumodeadlift high pulls. (20min cap)

Endurance:  2 x Shuttle run, increasing by 5 yards up to 30 yards. (5 back, 10 back, 15 back…..)

Men’s Strength:  Overhead Press.  Weighted Pull ups. Then, for time Row 100 meters, 10 KB SDLHP (35/55), Row 200 meters, 30 SDLHP, Row 300 meters, 30 SDLHP, Row 400 meters, 30 SDLHP, Row 500 meters, 30 SDLHP. (20min cap)

Competitors:  Mens S&C Lift, RX WOD. Warm up is Endurace.

Leaner and Sexier.

RX: Back Squat 6×10 @ 60%. Then, AMRAP 12 min of 10 Ring Dips, 15 CTB Pull Ups, and 20yd Bear Crawl.

GOLD: Back Squat 6×10. Then, AMRAP 12 min of 10 Bar Dips, 15 Pull Ups, and 20yd Bear Crawl.

SILVER: Back Squat 6×10. Then, AMRAP 12 min 10 Box Dips, 15 Pull Ups, and 20yd Bear Crawl

MEN’S S&C: Back Squat 6×10 @ 60%, DB (40#) Step Ups 3×10.  Then, AMRAP 8 min of 10 Ring Dips, 15 CTB Pull Ups, and 20yd Bear Crawl.

ENDURANCE: 2 rounds of 50 double unders and 25 burpees. Then 2×15 Back Squats @50%.

COMPETITORS: Men’s S&C Lift, RX WOD. Warm up is Endurace.

10 rounds for time of 100m run and 5 burpees. Mobility

“A Short Running Lesson With Dr. Nicholas Romanov, Part 1: Falling Position”