STCF

Monday, September 11, 2017

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CrossFit Classes:

The Lift: Overhead Squat 5-5-5-5
then:

The WOD:
For Time:
12-9-6 overhead squat (155/105)
bar muscle-ups

CrossFit Conditioning Class:

30 minute AMRAP
7 pull-ups
14 dumbbell snatch
21 air squat
28 sit-ups
Run 100 m

 

Friday, September 8, 2017

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CrossFit Classes:

The Lift: Shoulder Press 4-4-4-4-4 (increase in weight each set)
then:

The WOD:

12 min AMRAP of:
12 alternating dumbbell snatches (50/35)
2 rope climbs
10 box jumps (30/26)

Friday Conditioning Class:

30 min emom
8-10 cal bike
12 knee raises/toes to bar
12 wallballs
12 box jumps.
8-10 cal row

Thursday’s WODboard:

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Wednesday, September 6, 2017

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CrossFit Classes:

The WOD: 

3 Rounds for Time:
30 Pull-ups
600 meter run

Wednesday’s Conditioning Class:

6 rounds for time
200 m wallball carry
15 goblet squats
15 walking lunge with KBs.
15 burpees
30 sit-ups

Tuesday’s WODboard:

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