Friday 11/1

Strength-

A. Power Clean x 1, Split jerk x 2, Front Squat x 1 @ 85% of 1RM C&J x 4 sets

B. Toes To Bar - 50 reps for time, must be done in unbroken sets of 5

WOD-

4 Min AMRAP Front Squats, must be taken from floor

4 min AMRAP Pull Ups 

4 min AMRAP Wall Balls

L1 - 95/65#, Ring Rows, 14/10#

L2 - 135/95#, Pull ups, 20/14#

L3 - 185/120#, CTB, 20/14#

Thursday 10/31

Strength-

A1. Snatch Pull Cluster - 1.1.1 rest 10 sec. rest 1 min x 3 sets, @ 110% of 1RM snatch

A2. Squat Snatch - 3 sets of 2 reps, not TnG

WOD

For time-

800 m run

then 
3 rounds

15 Burpees over the bar

10 Power Cleans

10 Shoulder to Overhead

then 

800 m run

L1 - 75/55#

L2 - 95/65#

L3 - 135/95#

Wednesday 10/30

WE ARE CLOSE THIS WEEKEND.

WE ARE HOSTING A USA WEIGHTLIFTING CERTIFICATION COURSE. SORRY FOR ANY INCONVIENCE. 

Strength-

A1. Clean Grip Dead lift- 3 sets of 5 reps

A2. Push Press - 3 sets of 5 reps

A3. Hollow Rocks - 3 sets of 15 reps

WOD-
21-15-9-9-15-21

Dead lifts

Burpees

L1 - 155/105#

L2 - 185/120#

L3 - 225/145#

Tuesday 10/29

Our friend Russ from Progenex will be here today! He will have his sampling table setup from 3:30 to 6:30. 

Yoga tonight at 6:30

Bring your own mat!

Strength-

A. EMOM for 12 min-

Even - 3 TnG Squat Cleans @ 65% of 1RM Squat Clean

Odd - 5 HSPU

L1 - HSPU mod off box

L2 - 3 EROM HSPU

L3 - RX

WOD-

5 Rounds for time-

12 H.R. Push Ups

8 Burpee Box Jumps

15 KB Swings

L1- 35/26#

L2 - 53/35#

L3 - 70/53#

Monday 10/28

Strength-

A1. Back Squat - 5.4.3.5.4.3

A2. 

L1 - Box Dips: 6 sets of 8 Reps

L2 - Ring Rips - 6 sets of 8 Reps

L3 - Muscle up Complex - 2 muscle ups + 4 Ring Dips

Wod - 

15 Min on the Clock-

Run 800m

100 Wall Balls (20/14#)

50 Pull Ups

AMRAP Doble Under’s in remaining time

L1- Ring Rows, Single Unders

L2/L3 - Pull ups (burpees if you don't have double unders!)

Friday 10/25

Strength: 
A1. 5 sets to find 5rm tng squat clean
Level 1: power clean form work , sets of 5 
Level 2: squat clean not tng, sets of 5 
Level 3: 5rm tng squat clean

A2. Pendlay rows 
5 sets of 5 


Wod: 
"Dt"
5 rounds 
12 deadlifts 
9 hang power cleans 
6 shoulder to overhead 

Level 1; 75/55
Level 2: 115/85
Level 3: 155/105

Thursday 10/24

Strength:

A1. Bench Press

4 sets of 4 

A2. Good mornings 

4 sets of 8 

A3. KB single arm rows 

4 sets of 8 each arm 

Wod:

30 goblet squats 

5 sit ups 

25 goblet squats 

10 sit ups 

20 goblet squats 

15 sit ups 

15 goblet squats 

20 sit ups 

10 goblet squats 

25 sit ups 

5 goblet squats 

30 sit ups 

Level 1: 35/26 

Level 2: 53/35

Level 3: 70/53

Wednesday 10/23

Strength:

A. 

14 minute EMOM

Even: 1 snatch + 2 OHS 

Odd: 8 T2B 

Wod:

10 minute AMRAP 

30 double unders

15 power snatch 

Level 1: 45/35, Lateral bar hops(30)

Level 2: 75/55, Singles (3:1) 

Level 3: 95/65, DBU

Tuesday 10/22

YOGA TONIGHT @ 6:30pm

Bring your own mat!

Strength: 
A. Squat clean thrusters 

Level 1: 4 sets of 3 reps (not TNG) 

Level 2: 4 sets of 3 reps (TNG) 

Level 3: 5 sets to find your 1RM

B1. Max Effort Strict pull ups in 1 minute X 3 sets 

B2. Max Effort HSPU in 30 seconds X 3 sets 

Wod: 

15 minute amrap 

400 meter run 

15 HR push ups

15 thrusters 

15 burpees

Level 1: 55/35

Level 2: 75/55

Level 3: 95/65

Monday 10/21

Strength:
A1. Back squat 4 sets x 8 reps 

A2. Ring dips 4 sets x 6 reps 
Level 1: box dips 
Level 2: ring dips 
Level 3: ring dips 

A3. Planks 4 sets x 1 minute hold 
Level 1: 1 minute no weight 
Level 2: 1 minute 25/10
Level 3: 1 minute 45/25

Wod: 
3 rounds for time:
20 kb swings 
20 wall balls 

Level 1: 35/26, 14/10
Level 2: 53/35, 20/14
Level 3: 70/53, 20/14

Friday 10/18

Modified weekend schedule!!

Saturday: 9 am class for wods only! , kids classes stay at regular hours 

Sunday: closed! 

Come cheer on our competition team at CrossFit Milford this weekend at their garage games competition! 

Strength-

A. 1K Row TT

WOD-

15 Min On the Clock

"Fran"
21-15-9

Thruster

Pull ups

in remainder of time 

AMRAP Clean and Jerks

L1 - 65/45#, Ring rows

L2 - 80/55#

L3 - 95/65#

Thursday 10/17/13

Thursday-

Strength-

A1. Power Clean @ 90% of 1RM - 6 sets of 1

A2. CG Bench Press - 3.2.1.3.2.1

WOD-

5 Min AMRAP - Wall Balls

4 Min AMRAP - Sit ups

3 Min AMRAP - KB Snatches

2 Min AMRAP - Burpees

1 Min AMRAP - Double Unders

 

L1 - 26/18#, single unders

L2 - 35/26#

L3 - 53/35#