WOD August 19, 2019

*6:30pm Powerlifting

The CrossFit Games Open is approaching us again and we will be
revisiting many of the workouts from past years in preparation!

CrossFit Games Open WOD 15.1:
9min AMRAP:
15 toes2bar
10 deadlifts (115/75)
5 snatches

-immediately follow with:

WORKOUT 15.1a:
1-rep-max clean and jerk
6-minute time cap

WOD August 18, 2019

*$10 @ 10am open to the community! All levels welcome.
*11-12:30pm Huskie Mash Up triple WOD

10am Benchmark WOD:
“Barbara”
5 rounds, each for time:
20 pull ups
30 push ups
40 sit ups
50 air squat
Rest exactly 3 min between each round and record times for each
*Scaled: cut reps in half

WOD August 17, 2019

*Saturday: 12:00pm Snatch and Clean and Jerk friendly competition! Come test your 1 rep max!! For warm ups show up at 11:15am.
*9am members workout
*$10 @ 10am community workout.

WOD:
Buy in:
50 kettlebell swing (53/35)
then:
4 rounds
10 front squat (125/85)
8 bar over burpee
then buy out:
50 KB deadlift

WOD August 16, 2019

A. Skill
Tabata:
Inversions
-wallwalks
-wall holds
-freestand
-walking
-obstacles

B. MetCon
WOD:
3 rounds for time
400m run
20 alternating dumbbell snatch (50/35)
20 box jump (24/20)

WOD August 15, 2019

A.
Strength/Skill:
4 rounds not for time
1 rope climb (challenge your current ability, legless/L-sit)
8 Bench Press @ 70%
12 dumbbell waking farmer lunge @ 70%
(25 min cap)

B.
MetCon:
8 min AMRAP
10 GI Janes
15 wallball (20/14)

WOD August 14, 2019

WOD:
5 power clean (135/95)
5 jerk
5 front squat
30 double under
10 power clean
10 jerk
10 front squat
30 double under
15 power clean
15 jerk
15 front squat
30 double under
20 power clean
20 jerk
20 front squat

WOD August 13, 2019

*6:30 Pm Gymnastics with Alejandro

A.
Strength:
6 Min EMOM
8 SUMO Deadlift @ 65%

B.
MetCon:
6 RFT
6 strict handstand pushup
10 toe2bar
150m run

WOD August 12, 2019

*6:30pm Powerlifting with Lily

A.
Strength super set:
-Front rack Lunges
6×6 @ 65% (3 per leg)
-seated dumbbell strict press
6×6 @ 65%
(20 min)

B.
MetCon:
12 min AMRAP
12 front rack lunge (95/65)
10 push press
8 box jump

WOD August 11, 2019

*$10 @ 10am community class, open to all levels.
*11-12:30pm Huskie Mash Up triple WOD

10am WOD:
1/2 MURPH
800m run
then 10 rounds:
5 pull up
10 push up
15 air squat
then,
800m run

WOD August 10, 2019

*9am members WOD
*$10 @ 10am community workout, open to all levels!

A. Core Values:
Tabata #1
odd: hollow hold
even: jack knife
Tabata #2
odd: KB Russian twist (53/35)
even: hanging knees2chest hold

B. WOD:
CF Open 18.2
1-2-3-4-5-6-7-8-9-10
dumbbell squats (2×50/2×35)
bar facing burpee