Thursday 7-31-14

Class Times: 10:00 (Alana), 4:30 (Clay), 5:30 (Zach), 6:30 (Angela)

WOD

Skill: double unders

40-30-20-10

Cal row

Sh to OH 135/95

Wednesday’s Whiteboard:

photo

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Wednesday 7-30-14

Class Times: 10:00 (Alana), 4:30 (Tina), 5:30 (Marianne), 6:30 (Angela)

WOD

Strength: 15 min est. 1 RM back squat

Then:

10 min AMRAP

10 snatches 115/75

100 m run

Tuesday’s Whiteboard:

photo(3)

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Tuesday 7-29-14

Class Times: 10:00 (Alana), 4:30 (Zach), 5:30 (Marianne), 6:30 (Angela)

WOD

Skill: HSPU

Then:

5 rounds of:

50 du

10 parallette shoot through

20 air squats

10 pull ups

Monday’s Whiteboard:

IMG_6560

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Monday 7-28-14

Class Times: 10:00 (Marianne), 4:30 (Alana), 5:30 (Amanda) and 6:30 (Zach)

WOD

Strength: 10 min EMOM of 3 power cleans

Then:

4 rounds

400 m run

15 sit ups

10 box jumps 24/20

10 slam balls

10552440_472353769567704_7615859185913674648_nFittest Man and Woman on Earth of the CrossFit Games! Rich Froning (4th consecutive time!) and Camille Leblanc-Bazinet (5x to the Games)
Congrats to all the athletes!

A big shout out to Team CrossFit Marysville for taking 3rd!!!

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Saturday 7-26-14

Class Times: 10:00

WOD

800 m run
50 burpees
40 pull ups
30 pistols
20 kb swings
10 hspu
800 m run
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Friday 7-25-14

Class Times: 10:00, 4:30, and 5:30

WOD

12 min EMOM do:
Snatch or Power Snatch x 2 reps (build to a heavy double) 
then
12 min EMOM do:
10 Kettlebell Swings 
5 Burpees
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Thursday 7-24-14

No OLY class today….

Class Times: 10:00, 4:30, 5:30 OLY class only, 6:30

WOD

Take 15-20 minutes to work on Clean technique and build to a heavy-ish clean. 
“Five-Minute Capacity Test” 
Complete as many rounds and reps as possible in 5 minutes of:
5 Squat Cleans (135/95 lbs.) 
10 Burpees Over the Barbell
then:
800 m run
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Wednesday 7-23-14

Class Times: 10:00, 4:30, 5:30, and 6:30

WOD

Four sets of: Strict Press x 4-6 reps
4 – 3 min AMRAP, complete: 
Wall Ball Shots x Max reps 
Rest 3 minutes 
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Tuesday 7-22-14

Class Times: 10:00, 4:30, 5:30 and 5:30

WOD

Skill development: 
Pistol Progressions x 3 sets of 4-6 reps each leg, 
Handstand Holds x 3 sets 60-90 sec
then:
Complete as many rounds and reps as possible in 7 minutes of: 
7 Ring Push-Ups 
12 Box Jumps 24/20
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Monday 7-21-14

Class Times: 10:00, 4:30, 5:30 and 6:30

WOD

Three sets of: Deadlift x 6-8 reps
One set of: Unbroken Kettlebell Swings x 20 reps As heavey as possible
then 
Three rounds of: 
10 Thrusters 95/65
20 Pull ups
Immediately followed by . . . 100 Double-unders
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