Monday, September 1

Monday, September 1
8 am and 9 am classes ONLY
 
WarmUp:
Dynamic Stretching
Burgener warm-up
 
WOD: “Hotshots 19″
6 RFT
30 air squats
19 power cleans (135/95)
7 Strict Pull-ups
Run 400 meters
 
45-min time cap
 
Nineteen members of the Granite Mountain Hotshots firefighting team tragically lost their lives on June 30, 2013, while fighting a fire in Yarnell, Arizona. Here is where you can make a donation to support the families of the lost heroes. Your support will be collected by the CrossFit Foundation where 100 percent of the donations will be distributed to the families.
https://hotshots19.crossfit.com
 
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Sunday, August 31

Sunday, August 31
 
Warm up:
 500m Row
2 Rounds of:
10 KB swings
8 KB thrusters
8 Dips
8 HSPU
 
Strength
Hang Snatch
4×4 75%
 
WOD 10-1  1-10
push ups
front squats 95/65
 
Sunday, August 31
 
Strength Class
 
Warm up:
50 DU’s
5 pull ups
10 front squats w/ bar
5 dips
roll and stretch
 
Drop Cleans
4×3 increasing
 
Clean Shrugs
4×3 start 100% then increase 
 
Snatch Deadlifts
4×3 start 100% then increase
 
Shoulder Press/Good mornings super sets
4×6 moderate weight
 
 
 
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Advanced Class, Saturday August 30

Advanced Class, Saturday August 30
 
Warm-up
2 rnds of
8-TGU (4R/4L) Step-ups (24/20)
10-Goblet Sqts
10-Single Leg (5R/5L) DL
1 min of unbroken Mu to L-Sit
 
WOD will start promptly at 7:15am regardless if you’ve finished the warm-up.
 
WOD (30Min cap)
5RFT
50 WB (20/14)
25 Pull-ups
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Saturday, August 30

Saturday, August 30
 
WarmUp:
400 m run
30 MB Russian twists
25 KB swings
20 goblet squats
15 T2B
10 ring dips
 
Hero WOD:  “Blake”
4 RFT
25 m overhead walking lunges (45/25)
30 box jumps (24/20)
20 wall balls (20/14)
10 HSPUs
 
HeroBlakeMclendon_th.jpg U.S. Navy Senior Chief Cryptologic Technician David Blake McLendon, 30, of Thomasville, Georgia, assigned to Naval Special Warfare Group 2 Support Activity in Norfolk, Virginia, was killed September 21, 2010, in a helicopter crash during combat operations in the Zabul province of Afghanistan. McLendon is survived by his wife Kate McLendon, his parents David and Mary-Ann McLendon, his brother Chris McLendon, and his sister Kelly Lockman.
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Friday, August 29

Friday, August 29
 
WarmUp:
Row 1000 m or Run 800 m
20 push-ups
20 lunges
20 ring rows
 
Strength: Deadlift – week #7
 
WOD: 3 rounds of 1-minute stations (1 minute rest between rounds)
American KB swings (53/35)
Push-ups
One-arm alternating Russian KB swings (53/35)
Air squats
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