Thursday

Main – WOD

High Hang Power Clean (3,3,3,3)

Low Hang Clean (3,3,3,3)

Clean from above the knee
Full squat clean

Metcon (Time)

In Teams of 2:

300 Squats

150 Burpees

6 Rope climbs

Tuesday

Main – WOD

Good Mornings (5,5,5,5,5)

Metcon (AMRAP – Rounds)

15 Min AMRAP

3,6,9,12,…..

KB Snatch

Push ups

–25 double unders each round
Score is completed rounds

Monday

Main – WOD

Seated BTN Shoulder Press (3,3,3,3,3,3)

Metcon (Time)

15-9-6

Burpee Box Jump overs

–50 Double unders

Saturday

Main – WOD

Gym in closed today, Coaches Natalie and Tony will be competing at Kitsap CrossFit.

Metcon (Time)

HOME WOD!!

100 Squats

100 Burpees
Perform at home, or gather together and enjoy!!

Friday

Main – WOD

Deadlift (3RM)

Metcon (AMRAP – Rounds)

AMRAP 5 Min:

5 Front Squat 135/95

10 Dynamic Push ups

–REST 5 Minutes–

AMRAP 5 Min:

5 Back Squats 135/95

5 Pull ups
Score is combined total of both rounds

Completed rounds only

Thursday

Main – WOD

Bench Press (3×10@ BW)

Metcon (AMRAP – Rounds and Reps)

12 Min AMRAP

5 Hang Power Cleans 185/130

5 Chin ups

5 Hand release push ups

Tuesday

Main – WOD

The Seven (Time)

7 Rounds of:
7 Handstand Push-ups
7 Thrusters, 135#
7 Knees-To-Elbows
7 Deadlifts, 245#
7 Burpees
7 Kettlebell Swings, 70#
7 Pull-ups

Monday

Main – WOD

Split Squat (5,5,5,5)

Metcon (Time)

50 Wall balls 20/14

30 Cleans 155/108

15 Muscle ups

–partition the reps as necessary