Saturday

Announcements

SALE – 50% OFF all apparel, including Blender Bottles.

336 CrossFit – CrossFit

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Metcon (Time)

Partner WOD

2000m Row

Then alternate for 8 rounds

10 Thrusters (95/65)

10 Bar Facing Burpees

then 50 Partner Wallballs

Friday


Announcements

SALE – 50% OFF all apparel, including Blender Bottles.

336 CrossFit – CrossFit

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Gymnastics

Planks

:40 on, :20 off

–Front Plank

–Side Plank

–Feet 6″ off ground

–Hollow Position

Metcon

Metcon (Time)

21-18-15-12-9-6-3

Deadlifts (185/125)

Wallballs

Compare to 8/5/14

Thursday

Announcements

SALE – 50% OFF all apparel, including Blender Bottles.

336 CrossFit – CrossFit

All afternoon classes are ON for today.

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Weightlifting

Power Clean + Hang Squat Clean + Jerk (–Work to heavy set)

Metcon

Metcon (AMRAP – Reps)

Tabata Snow Day WOD

This one can be done at home if needed, feel free to login to a class and post your scores.

Tabata

(:20 on, :10 off, for 8 rounds at each movement)

Pushups

Situps

Air Squats

–rest 1 minute after completing all 8 rounds at one movement.

Score is total reps of all 3 movements.

Wednesday

Announcements

SALE – 50% OFF all apparel, including Blender Bottles.

336 CrossFit – CrossFit

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Weightlifting

Front Squat (3×10 @ 65-70%)

Metcon

Metcon (Time)

60 Calorie Row

45 Shoulder to Overhead (135/95)

30 Toes to Bar

15 Squat Cleans

Tuesday


336 CrossFit – CrossFit

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Gymnastics

Metcon (AMRAP – Rounds)

10-9-8-7-6-5-4-3-2-1

Strict Pullups

Metcon

Metcon (Time)

4 rounds

30 KB Swings (53/35)

20 Wallballs

10 Burpees

Monday

336 CrossFit – CrossFit

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Weightlifting

Deadlift (5 x 5)

Metcon

Metcon (Time)

10 Power Snatch (95/65)

20 Thrusters

30 Box Jumps (24/20”)

40 AbMat SItups

30 Box Jumps

20 Thrusters

10 Power Snatch

RX+ (115/75)

Compare to 10/28/14

Saturday


336 CrossFit – CrossFit

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Metcon (AMRAP – Rounds and Reps)

For both wods partners will alternate movements.

Partner WOD

10 min AMRAP

9 Power Snatch (95/65)

12 Over the Box Jumps (24/20)

15 KB Swings (53/35)

–rest 5 minutes

.

Metcon (AMRAP – Rounds and Reps)

10 min AMRAP

9 Overhead Squats (95/65)

12 Slamballs (30/20)

15 Jumping Lunges