3 Rounds for time:
10 Front Squats, 165/105 (from the floor)
20 Pull ups
50 Double unders
Skill.
7 rounds of the following:
1 Strict Chest to Bar Pull up + 2 Strict Pull ups + 3 Kipping Pull ups
6-10-14
6-9-14
For Time:
Run 800 meters
20 Power Snatches, 115/75
Run 800 meters
Push Press For Load:
3-3-3-3-3
6-7-14
CLASS SCHEDULE: GONZALES BOX CLOSED. ALL CLASSES HELD IN PRAIRIEVILLE
PARTNER THROWDOWN TEAM COMPETITOR TRAINING: 7:00 A.M. (ROWING AND BOX JUMP INSTRUCTION)
ALL CROSSFIT VIRTUS MEMBERS (GONZALES AND PRAIRIEVILLE) TEAM WOD: 8:00 A.M. AND 9:00 A.M.
Teams of 2:
As Many Reps in 12 Mins
10 Box Jumps, 24/20
10 Power Cleans, 155/95
20 Box Jumps, 24/20
20 Power Cleans, 155/95
30 Box Jumps, 24/20
30 Power Cleans, 155/95
40…continue increasing reps in increments of 10 until time has expired.
One person will be on the rower at all times. While one team member rows, the second performs reps. The team members switch every 25 calories of rowing.
6-5-14
As Many Reps As Possible in 15 mins:
10 Toes to bar
15 Box Jumps, 24/20
20 Wall Balls, 20/14
Cool Down:
Plank Holds, Accumulate 5 mins
6-4-14
Make Up-make up a workout you may have missed or a benchmark WOD
Mobility-mend your problematic areas
GOAT-work on your weaknesses
Active Recovery
Spend 15 to 20 mins of the following
1 Strict Pull up
2 Ring dips
3 Wall walks
4 Pistols
5 Forward Rolls
6 Kipping Pull ups
7 Toes to bar
8 Turkish get ups (4 each arm)
9 Hand Stand Push Ups
10 Calorie Row
6-3-14
Complete for time
100 Double Unders, followed by:
3 rounds of:
15 Deadlifts, 225/155
21 V-Sit ups
Followed by: 100 Double Unders
For Load:
Push Press, 5-5-5-5-5
6-2-14
“Jackie”
Complete for time:
Row 1K
50 Thrusters, 45/35
30 Pull ups
For Load:
Back Squat, 3-3-3-3-3
5-30-14
TEAMS of 2:
As many reps as possible in 15 mins:
Partner One does AMRAP Wall Balls (20/14), while partner Two does a 60m farmer carry with 2 KB, 70/53. Once partner two returns from the farmer carry the teammates switch roles. Keep a running count of your wall balls as a team.
Pulling Accessory Work
2 Rounds:
15 Deadlifts, 165/115
:45 rest
15 Romanian Deadlifts, 165/115
:45 rest
15 Stiff Leg Deadlifts, 165/115
:45 rest
15 Sumo Deadlifts, 165/115
Rest 2-3 mins between rounds
This is intended to be light. If you know your Deadlift 1RM, work in the sub 50% range.
