CFE:

SHORT INTERVALS

4 x 800m run, 30 sec rest
3 x 600m run, 30 sec rest
2 x 400m run, 30 sec rest
2 x 200m all out! 30 sec rest
*1 extra 800m and 400m for full marathon training

Then: 4rds
30 sec BB sit-ups
30 sec BB reverse sit-up

CrossFit:

Oly

POWER SNATCH
Every 90 sec x 4 Sets:
1 Halting Power Snatch (2s at knee-level)
1 Power Snatch

… Directly into:
On the 1:00 x 6 Sets:
1 Power Snatch

Conditioning

3 RFT:50 DU
12 HSPU
6 squats snatches 155/105

CFE:

BLAKE ENDURANCE STYLE

4 RFT:
100 ft. OH Walking Lunge (45/25)
30 Box Jumps (24/20)
20 WB (20/14)
10 HSPU
800m run

CF:

Today we have a partner wod to celebrate Ben and Lizzie’s baby on the way. The 20# vest is because everyone needs to feel how Lizzie feels right now.

– Everyone is invited to hang out after and enjoy a frosty beverage afterwards

• Lizzie and Ben have been a huge part of our family for very long time. Please come out and show them some love and have a great time !
• Do not let Lizzie clean up! She deserves a day off.

BEN & LIZZIE’S BABY BUMP WOD

Partner Wod: 

In a 20# weight vest:
6 rounds-
200m run
50 wallballs
40 dB snatch 
30 hspu
20 s2o
10 burpees

CFE:

For Time

50 DU, 50 sit-ups, 600m run
40 DU, 40 Sit-ups, 600m run
30 DU, 30 Sit-ups, 600m run
20 DU, 20 Sit-ups, 600m run
10 DU, 10 Sit-ups, 600m run
*single unders are 3×1*

CrossFit:

Conditioning

“MACHO MILE”

4rft:
400 Meter Run
3 Rounds of “Macho Man” (135/95)

**1 Round of “Macho Man”:
3 Power Cleans + 3 Front Squats + 3 Push Jerks

Core Accessory

3 rds for quality:
15 GHD Sit -up
10 Push ups
10 Barbell Curls (45/35)

CFE:

Long Intervals

3200m run, 2 min rest
2400m run, 90 sec rest
1600m run, 45 sec rest
*1 additional 1600m for full marathon training

then 3rds:
10 v-ups
20MB Russian Twists
10 Back extensions

CrossFit:

Conditioning

Grace:

30 C&J For Time (135/95)

Accessory Work

4 rds: For quality
15 goblet squats (53/35)
15 Barbell good morning (45/35)
*60 sec rest after each rd

*then finish with 100 abmat sit-ups

CFE:

5 RFT:

600m run
21 Wall Balls (20/14)
15 Pull-Ups
9 GHD

CrossFit:

Conditioning

“DEAD BROKE”

On the 0:00, Part #1:
In a 5:00 Window…
Buy-In: 50/35 Calorie Row
Time Remaining, AMRAP:
12 Deadlifts (185/135)
8 Box Jump Overs

Rest 5:00

On the 10:00, Part #2:
In a 5:00 Window…
Buy-In: 35/25 Calorie Row
Time Remaining, AMRAP:
8 Deadlifts (225/155)
8 Box Jump Overs

Rest 5:00

On the 20:00, Part #3:
In a 5:00 Window…
Buy-In: 20/15 Calorie Row
Time Remaining, AMRAP:
4 Deadlifts (245/165)
8 Box Jump Overs

Rx Box – 24″/20″

CFE:

Short Intervals

4 x 800m run, 45 sec rest
3 x 600m run, 30 sec rest
*1 extra each for full marathon training

then For Time:
1,2,3,4,5,5,4,3,2,1
DB thrusters
up/downsC

CrossFit:

Oly

3 Position Power Snatch

1 rd every 90 Sec. x 7 sets
0:00- 55%
1:30- 60 %
3:00- 65 %
4:30- 60%
6:00- 65%
7:30- 70%
9:00- 75%

*these % are based off your 1RM Power Snatch

Conditioning

for time:

22,18,14,10

-Power snatch (75/55)
-ab mat sit ups
-Burpees
-ab mat sit up