Warmup
50 Burpees

WOD
1st
Shoulder Press 5-5-5(or more)
Set1=65%
Set2=75%
Set3=85%

2nd
For Time:
21-18-15-12-9-6-3
115#/75# Shoulder Press
Box Jump 20″
Ring Dips
Knees to Elbows

Rest Day/Make up Day/Skill Development

Warmup
As Needed

WOD
WOD from today’s CrossFit Iron Will Challenge
For time: (20 minute time limit)
-20 power cleans (135# males/95# females). Scaled- (95# males/65# females)
-40 sit ups
-40 double unders for Rx’d group. Scaled-(120 singles)
-40 sit ups
-80 any press from shoulder to shoulder (45# plate males/25# plate females). Scaled- (25# plate males/10# plate females)
-40 sit ups
-160 feet of an overhead walking lunge (45# plate males/25# plate females). Scaled- (25# plate males/10# plate females)
Bonus- Run to reduce your total time.  If you have time left on your 20 min limit run as far as you can.   The run will be a 50 meters turn around and your efforts will be stopped 3 mins after you finish the WOD or at the end of the 20 minutes-whichever comes first.  Every 50 meters you complete equals 10 seconds off your time.

Warmup
CrossFit Warmup

WOD
1st
Squat 1RM

2nd
For Time:
21-15-9
95lb/65lb Overhead Squat
Pullups
400 meter run

You are running on once per round for a total of 1200 meters

***Attention CrossFit IronWill Competitors***

We will be meeting at the gym at 8am on Sat. morning.  Bring everything you need…Food, money, etc…

Warmup
Run 1mile

WOD
1st
Bench Press 1RM

2nd
3 rounds for max reps of:
1min Sledge Hammer Strikes, max reps
1min Floor Wipers (135lb/95lb), max reps
1min Burpee Box Jumps 20″, max reps
1min Ring Pushups, max reps
1min Calorie Row, max calories
Rest 1min

***Attention Members***

Our new schedule starts Today
The hours will be as follows:
Mon-Fri
615am-7am Class
7am-8am Class
11am-1pm Open Gym
4pm-5pm Class
5pm-6pm Class
6pm-7pm Class
7pm-8pm Class
Sat
9am-10am Class
10am-11am Class
11am-12pm Class
12pm-1pm Class
Sun
10-1 Open Gym

Please adhere to the above schedule.  Thank you.

Warmup
As Needed for team WOD

Team WOD
In teams of 2:

For time:
100 Walking lunge steps
50 Pull-ups
100 Box jumps, 20 inch box
50 Double-unders
50 Ring dips
50 Knees to elbows
80 Kettlebell swings, 1.5 pood
80 Sit-ups
40 Hang squat cleans, 95lb/65lb
50 Good Mornings, 45lb/35lb
60 Wall ball shots, 20 pound ball
6 Rope climb ascents

Only on athlete may work at a time.  Athletes must complete all the reps of each exercise before moving onto the next.

***Attention Paleo Contests***
Your Score Sheets are due!!!

***Attention Members***
Just a reminder that our hours will be changing come September 1st.
They will be as follows:
Mon-Fri
615am-7am Class
7am-8am Class
11am-1pm Open Gym
4pm-5pm Class
5pm-6pm Class
6pm-7pm Class
7pm-8pm Class
Sat
9am-10am Class
10am-11am Class
11am-12pm Class
12pm-1pm Class
Sun
10-1 Open Gym

Please adhere to the above schedule.  Thank you.

Warmup
Row 1K

WOD
1st
Deadlift 1RM

 
2nd
“Helen”
3 rounds for time of:
Run 400 meters
21 Kettlebell Swings, 1.5 Pood
12 Pullups

***Attention Members***
Just a reminder that our hours will be changing come September 1st.
They will be as follows:
Mon-Fri
615am-7am Class
7am-8am Class
11am-1pm Open Gym
4pm-5pm Class
5pm-6pm Class
6pm-7pm Class
7pm-8pm Class
Sat
9am-10am Class
10am-11am Class
11am-12pm Class
12pm-1pm Class
Sun
10-1 Open Gym

Please adhere to the above schedule.  Thank you.

Warmup
3rounds of:
15 Burpees
Samson Stretch

WOD
We will be starting back up the 531 program.  Use this week to find your 1rep maxes.
1st
Shoulder Press 1RM

2nd
“Cindy”
AMRAP in 20min of:
5 Pullups
10 Pushups
15 Air Squats

Rest Day/Makeup Day/Skill Development

THE GYM WILL BE CLOSED TODAY FOR THE SPARTAN RACE!!!

WE APOLOGIZE FOR THE INCONVIENCE…….

Don’t Forget your Burpees…Challenge Day 89