Thursday

Announcements

Summerfield Farms 100% Grass-fed ground beef. $6 per lb. In kitchen freezer.

Going forward Best Ever Bars and Perfect Foods Bars will be per-order only. Sheets will be next to FitAid fridge with instructions.

336 CrossFit – CrossFit

Metcon (Time)

Every 3:00 for 4 rounds each alternate between:

1: Row 40/32 cals

2: bike 30/25 cals

3: 20 Burpee box jumps (24/20)

Rx+

1:(50/40)

2:(40/30)

3: (25)

Wednesday

Announcements

Summerfield Farms 100% Grass-fed ground beef. $6 per lb. In kitchen freezer.

Going forward Best Ever Bars and Perfect Foods Bars will be per-order only. Sheets will be next to FitAid fridge with instructions.

336 CrossFit – CrossFit

Metcon (AMRAP – Reps)

12 min EMOM

1st min-:30 max strict pull-ups/ringrows

2nd min-:30 max strict HSPU/push-ups

3rd min-:30 max V-ups

Metcon (AMRAP – Rounds and Reps)

5min AMRAP

9 KB swings(53/35)

6 Burpees

30 Doubleunders
-rest 3 min-

Metcon (AMRAP – Rounds and Reps)

5 min AMRAP

12 KB swings

9burpees

60 double unders
-restt 3min

Metcon (AMRAP – Rounds and Reps)

5 min AMRAP

15 KB swings

12 burpees

90 double unders

Tuesday

Announcements

Summerfield Farms 100% Grass-fed ground beef. $6 per lb. In kitchen freezer.

Going forward Best Ever Bars and Perfect Foods Bars will be per-order only. Sheets will be next to FitAid fridge with instructions.

336 CrossFit – CrossFit

3 Front Squats to 1 Jerk (6 sets(build to heavy))

Metcon (AMRAP – Rounds and Reps)

15 min AMRAP

200m run

7 hang power clean(155/105)

9 toes to bar

Monday

Announcements

Summerfield Farms 100% Grass-fed ground beef. $6 per lb. In kitchen freezer.

Going forward Best Ever Bars and Perfect Foods Bars will be per-order only. Sheets will be next to FitAid fridge with instructions.

336 CrossFit – CrossFit

CrossFit Games Open 16.4 and 17.4 (AMRAP – Reps)

13-Minute AMRAP:

55 Deadlifts, 225# / 155#

55 Wall-Ball Shots, 20# / 14#

55 Calorie Row

55 Handstand Push-ups

Metcon (AMRAP – Rounds and Reps)

Alternate metcon

13 min AMRAP

10 deadlifts 225/155

15 pushups

20 boxjumps 24/20

Rx+275/185

Saturday

Announcements

Summerfield Farms 100% Grass-fed ground beef. $6 per lb. In kitchen freezer.

Going forward Best Ever Bars and Perfect Foods Bars will be per-order only. Sheets will be next to FitAid fridge with instructions.

336 CrossFit – CrossFit

Metcon (Time)

Partner Wod

For time

30-20-10-20-30

Hang power snatch (95/65)

Burpees over the bar

Double undersx5

Rx+(135/85)

Friday

Announcements

Summerfield Farms 100% Grass-fed ground beef. $6 per lb. In kitchen freezer.

Going forward Best Ever Bars and Perfect Foods Bars will be per-order only. Sheets will be next to FitAid fridge with instructions.

336 CrossFit – CrossFit

Romanian deadlift (4×5@40×1 tempo )

Metcon (AMRAP – Rounds and Reps)

15 min AMRAP

15 wallballs

25 ft walking lunge

15 push-ups

25 foot walking lunge

Gymnastics

Announcements

Summerfield Farms 100% Grass-fed ground beef. $6 per lb. In kitchen freezer.

336 CrossFit – Gymnastics Tech Class

Metcon (No Measure)

-Jump rope skills

3 rounds

:30singles

:30 rest

:30 rev singles

:30 rest

:30 double unders

-Rope climb practice

-Kipping HSPU practice

-find 3 rep max deficit HSPU

-Durante Core Sequence, 4 sets, rest 2min between sets https://www.youtube.com/watch?v=xlHyy7LM4fM