8.26.16 Workout of the Day

Please take a minute to thank these ladies for their time,helpfulness, caring, and attending to your children daily. Without these two ladies, there would be no childcare or a 930 AM class.. our busiest class of the day. Bri and Dee.. thank you!

Schedule

CrossFit

5:30- Trey

8:15- Martin

12:30- Paul

5:00-6:00 Open Gym Paul

ICT

5:45- Martin

7:15-Martin

8:30- Amber

9:30- Martin

12:30- Brandon

5:00-Brandon

6:00- Brandon

CrossFit

General WU:Coaches Choice

Specific WU: Take 10 minutes to complete:

10 barbell OHS +3x3 ascending to wod weight

Strength: Every 3 minutes, for 18 minutes (6 sets): 3 Overhead Squats

Build to today’s heaviest 3 overhead squats.

WOD 1: For time: 12 Power Snatches (115/75 lbs) 12 Box Jumps (30″/24″) 9 Power Snatches (115/75 lbs) 9 Box Jumps (30″/24″) 6 Power Snatches (115/75 lbs) 6 Box Jumps (30″/24″) Run 600 Meters

Skill: 8x3 barbell snatch balance

ICT

General WU:Coaches Choice

Skill Take 5 minutes to practice DUBS

WOD 1: Benchmark "Annie"

50-40-30-20 and 10 rep rounds of: Double-unders Sit-ups

(10 min cap)

WOD 2: 20 minute EMOM for max perfect reps

station 1: 150 m sprint (CF-843 sign)

station 2: Cal row

station 3 Plank to pushup

station 4: slam ball (20/15)

MIdline: None