Mobility:

Shoulder extension

Skill:

Ring Dips

WOD:

40-Wallball

40-Box Jumps

250m Row

30-Wallball

30-Box Jumps

500m Row

20-Wallball

20-Box Jumps

500m Row

10-Wallball

10-Box Jumps

250m Row

Post time to comments.

Mobility WOD:

Psoas 4 MIN each side

Strength:

Split Jerk

5-5-5

WOD:

21-15-9

Overhead Squats

Pull-ups

Post weight and time to comments.

Since we are changing up our programming a little bit to include more mobility and stretching it is imperative that everyone shows up on time. To fit stretching, strength, and a WOD into the hour time slot, we have to operate like a well oiled machine. Class times in the morning start on the hour and afternoon classes start on the half hour.

Mobility WOD:

Calf stretch

Strength:

Thrusters

1-1-1

Find new one rep max

WOD:

AMRAP in 20 Min

Run 200m

20 Thrusters

20 Box Jumps

Post rounds and weight to comments.

Skill:

Spend 10 min in the full depth squat position.

Strength:

Snatch Grip Deadlift

5-5-5

WOD:

"Diane"

21-15-9

Deadlifts

Handstand Push-ups

Post time and weight to comments.

Strength/Skill:

Mobility stretching

WOD:

4 Rounds for time:

200m Run

100m Farmers Walk (55/35)

10 Wallball (20/14)

20 Push-ups

20 K-bell swings (55/35)

20 Squats

20 Double-unders

Post time to comments.

Strength:

Push Jerk

5-5-5

WOD:

21-15-9

Push Press

Ring Dips

Burpees

Row for Cal

Post time and weight to comments

Strength:

3x15 Weighted Sit-Ups

WOD:

"Cindy's got balls"

10 Rounds for time of:

10 Wallball

One round of "Cindy"

5 Pull-ups, 10 Push-ups, 15 Air Squats

Post time to comments.

Strength:

Deadlifts

5-5-5

WOD:

"Christine"

3 Rounds for time of:

500m Row

12 B/W Deadlifts

21 Box Jumps (24"/20")

Post time and weight to comments.

Strength:

Overhead Squat

5-5-5

WOD:

"Tabata Mash"

Overhead Squats

Sit-Ups

You must alternate between exercise during your "rest" period

Post reps and weight used to comments

Strength:

Bench 5-5-5

WOD:

5 Rounds for time of:

250m Row

20 Wall Ball (20/14)

20 Pull-ups

Strength:

"ISABEL"

30 Snatches for time

WOD:

4 Rounds for time of:

400m run

25 Burpees

Post times to comments.

Strength:

Front Squat 5-5-5

WOD:

5 Rounds for time of:

5 Thrusters (135/95)

10 Chest to bar pull-ups

Post weight and time to comments.

Just a reminder to sign up for the Forest Park hill climb by Friday!

On September 15th at Noon Forest Park is having a hill climb competition. I would like it if as many of you as possible could attend this event. We have a sign up sheet in the gym, here is a link for more info about the climb http://www.everettwa.org/Get_PDF.aspx?PDFID=3738.
We are also making shirts for this event, so please sign up and order a shirt no later then Friday August 20th so I can get the shirts here by September 15th. I think this event will be a great way for us to test ourselves. If you have any questions feel free to ask me next time your in the gym or in the comments section. Enjoy this fantastic weekend!!! Thanks Jesse

Strength/Skill:

Clean and Jerk

WOD:

3 Rounds for time of:

30 Box Jumps (24/20)

20 Wall Ball (20/14)

2 Clean and Jerks (135/105)

every minute on the minute till complete

Post time and weight used to comments

Skill:

Double-Unders/Ring Dips

WOD:

AMRAP in 20 Min of:

30 K-Bell Swings

200m run

15 Ring Dips

30 Double-Unders

Post rounds to comments.

Strength:

Split Jerk 3x5

WOD:

7 Rounds for time of

7-Push-ups

14-Knees to Elbows

21-Squats

Post Split Jerk weight and WOD time to comments.

Strength:

Overhead Squats 3x5

WOD:

Row 1000m

30 Overhead Squats (135/95)

Run 1200m

Post 3x5 weight and WOD time to comments.

Strength/Skill:

100 K-Bell Swings

WOD:

AMRAP in 17 Minutes of:

1-Bear Crawl

5-HSPU

10- Box Jumps (24"/20")

15-Sit-ups

Post rounds to comments