Saturday


Announcements

UP COMING EVENTS

- Weightlifting Course
- Endurance Classes
- Nutritional Challenge
- In-House CrossFit Competition

* Check out all details on either gym’s website. Click on UP COMING EVENTS page. Advanced registration is required of all these events, so don’t delay.

336 CrossFit – CrossFit

We will all do the Weightlifting piece then
Choose one of the following Masters Qualifier WODS.

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Weightlifting

Clean (1 Rep Max)

Metcon

Amanda (Time)

9-7-5
Muscle-ups
Snatch, 135#/95#

Metcon

2014 Masters Qualifier Event 3 (Time)

3 rounds
50 Calorie Row
15 Handstand Pushups
50 Double Unders

Metcon

2014 Masters Qualifier Event 4 (Time)

100 Pullups
100 Wallballs

Todd’s Birthday WOD

Announcements

UP COMING EVENTS

- Weightlifting Course
- Endurance Classes
- Nutritional Challenge
- In-House CrossFit Competition

* Check out all details on either gym’s website. Click on UP COMING EVENTS page. Advanced registration is required of all these events, so don’t delay.

336 CrossFit – CrossFit

View Public Whiteboard

Metcon

Metcon (Time)

“Hefty Helen”

3 rounds for time:
800 m Run
42 KB swings 53/35
24 Pull Ups

Thursday


Announcements

UP COMING EVENTS

- Weightlifting Course
- Endurance Classes
- Nutritional Challenge
- In-House CrossFit Competition

* Check out all details on either gym’s website. Click on UP COMING EVENTS page. Advanced registration is required of all these events, so don’t delay.

336 CrossFit – CrossFit

View Public Whiteboard

Weightlifting

Back Squat (6 x 4)

–Work between 75-80%

Metcon

Metcon (Time)

Dan DeLomba’s Birthday WOD
3 rounds
400m Run
17 Deadlifts (185/125)
21 Wallballs (20/14)

Monday


336 CrossFit – CrossFit

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Gymnastics

Max Reps

4 attempts at max reps without dropping, choose one:
Muscle Ups, Chest to Bar Pullups, or Pullups
–rest 3 minutes between attempts

Metcon

Metcon (Time)

400m Run
21 Thrusters (95/65)
21 KB Swings (53/35)
400m Run
15 Thrusters (95/65)
15 KB Swings (53/35)
400m Run
9 Thrusters (95/65)
9 KB Swings (53/35)

Saturday


336 CrossFit – CrossFit

View Public Whiteboard

Metcon

Metcon (Time)

Partner WOD
For Time:
400 m Run
40 Squat Cleans 135/85
400 m Run
40 Over the Bar Burpees
400 m Run
40 Push Jerks
400 m Run
40 Chest to Bar Pull-ups

- All runs must be completed together. Other work can be split anyway