Friday 06/16/17

Linear Strength W07D05
Clean & Jerk
1 Set of 2 Cleans + 1 Clean & Jerk @ 65%
1 Set of 2 Cleans + 1 Clean & Jerk @ 70%
1 Set of 2 Cleans + 1 Clean & Jerk @ 75%
1 Set of 2 Cleans + 1 Clean & Jerk @ 80%
2 Sets of 2 Cleans + 1 Clean & Jerk @ 85%
*full cleans

-then-

CrossFit Games Open 13.4
As many reps in 7 mins as you can of:
3 Clean & Jerks 135/95
3 Toes To Bars
6 Clean & Jerks 135/95
6 Toes To Bars
9 Clean & Jerks 135/95
9 Toes To Bars
12 Clean & Jerks 135/95
12 Toes To Bars

If you complete the round of 12, go on to 15. If you complete 15, go on to 18, etc.

Thursday 06/15/17

The gym will be closed.

Our workout will be a run at Craighead. The park opens at 6am. The 5am class will NOT meet but all other classes will meet at normal times. Sorry for the inconvenience. Please meet in the parking lot across from the entrance. See map below.

Wednesday 06/14/17

Filthy Fifty
For time:
50 Box jump 24/20
50 Jumping pull-ups
50 Kettlebell swings 1
Walking Lunge, 50 steps
50 Knees to elbows
50 Push press 45
50 Back extensions
50 Wall ball shots 20/14, 10/9
50 Burpees
50 Double unders

Tuesday 06/13/17

Linear Strength W07D02
Back Squat
5×5

Shoulder Press
5×5

Monday 06/12/17

Linear Strength W07D01
Close Grip Bench Press
5×5

-then-

“M*A*S*H”
Tabata Mash up of:
Row Cal
Push Up
Sandbag Clean 150/100

Sunday 06/11/17

Open Gym 2 – 5

Running Club 2

Saturday 06/10/17

Team Wod @ 9am

Friday 06/09/17

“Jedi Trials”
Every 4 min for 16 mins
350m row
15 Burpees

Thursday 06/08/17

Linear Strength W06D04
Shoulder Press
5×5

-then-

“Kerr”
AMRAP in 12 minutes:
200m Run
8 Toes to Bar
4 Bar Muscle ups
*via CrossFit Linchpin

http://crossfit-naturalstate.com/wp-content/themes/depth