No clock. Take one class period to determine “Nobody Cares What You Can Do When Your Fresh” *800 Meter run -1RM Front squat *800 Meter run -1RM Snatch grip deadlift *800 Meter run -1RM Jerk from the rack *NOTE: Immediately before athlete determines 1RM they will complete an 800 run.
7:30 a.m. and 8:30 a.m. Endurance WOD as individual option (must be started at 7:30am only) -100 Weighted pull-ups (Use weight vest or chains @20/10 pounds) -100 Bench press @75% of Body weight *Every 5 minutes run 800 meter Regular Teams of 2 with partner WOD at 7:30 or 8:30am: For time: 10-1 Pull-ups Then …
Dynamic Warm-up Strength/Speed: Deadlift, pause at top of the deadlift then hips back into a hang squat clean (Percentages are based on your 1RM Deadlift) 3×2@25% 3×1@35% 5×1@40% “Martin Luther King, Jr.” (Molon Labe CrossFit version) For time: 2 Rounds of: -19 Wallball shots @20/14 (9’ & 10’) -29 Strict pull-ups (RX+ hold wallball between …
Team WOD For Time: Based on Hero WOD’s: “CAPOOT” and “FOO” -200 Push-Ups -1,600-meter Row *12-Minute Time cap REST 2 Minutes: Then 12 Minute AMRAP of: -14 Chest 2 bar pull-ups -77 Double unders -4 Squat cleans @170/125 -56 Sit-ups Rest 2 Minutes: Then -100 Push-ups -1,200 Meter row *9-minute time cap Officer James Lowell …
“Team Lumberjack 20” (Teams of 2) -20 Partner deadlifts 375/285 -Run 400m -20 KB swings (each athlete completes 20 reps) @70/53 -Run 400m -20 Overhead Squats (each athlete completes 20 reps) @115/80 -Run 400m -20 Burpees (each athlete completes 20 reps) -Run 400m -20 C2B Pullups (each athlete completes 20 reps) -Run 400m -20 Box …
8:00 a.m. WOD TIME ONLY INSERT: -2015 Meter row (or 150 Cal. AirDyne) -7 x 70 Meter sled drag @200 pounds OR -7 x 70 Meter Farmers Carry @70/53 ACTIONS ON: -70 Pull-ups -70 SDHP @95/65 -70 Push-ups -70 Box jumps @24/20 -70 Kettlebell swings (Russian) @53/35 -70 Wallball shots @20/14 -70 Barbell burpees @95/65 …
Conveniently located minutes from Route 8, Interstate 271 and Interstate 480. Located in Macedonia, Ohio and minutes from Sagamore Hills, Solon, Twinsburg, and Hudson. Just a short drive from Akron and surrounding suburbs including, Stow, Cuyahoga Falls and southeast of Cleveland Suburbs.
