WODs 8.21.17 - 8.25.17 - Next Intro Starts 9.12.17

Congratulations to Amanda Peterson 2nd place RX and Jeremy Hicks for their great performance at the Mayhem On The Mountain competition this past weekend. Congratulations also to team "Sweep the leg" Josh Holden , Taylor White , Landen Brock and Bryan Craig for representing in the team competition on Sunday!  If you have not stepped out into that competitive environment yet I highly recommend you give it a try at least one. YOLO!

For those that you know who have talked about giving Crossfit a try tell them about our upcoming intro course starting September 12th.  This course is a great way for anyone to see what Crossfit is all about in a non intimidating and fun environment. Register Here!

Another way someone can experience J19 is in our bootcamp classes.  M-W-F 7:30 AM and 11:30 AM M-TH 5:30 PM. 

We now have personal training services for those that want individual attention only. Contact Mark Jenkins or Kelly Olcott for an appointment. 

Looking forward to an awesome week!

Monday

1. Conditioning
0:00 – 10:00
1 Mile Run
Max Clean & Jerks (135/95) in time remaining (guide bar down especially with thin plates)
10:00 – 13:00
Rest
13:00 – 20:00
800 Meter Run
Max Power Snatch (115/80) in time remaining (guide bar down especially with thin plates) 20:00 – 23:00
Rest
23:00 – 27:00
400 Meter Run
Max Thrusters (95/65) in time remaining (guide bar down especially with thin plates)

Extra Work - Carry something heavy 400 meters

Tuesday

 

1. Hang Power Snatch
(70%/3)3

2. Snatch Pull
(80%/3)3

3. Overhead Squat
(70%/3)3

4. Conditioning
For Time:
21-15-9
Sumo Deadlift High Pull (95/65)
Push Press (95/65)
Lateral Burpees

Wednesday

1. Back Squat
(75%/5)3

2. Conditioning
AMRAP 4
15-12-9
Wallballs (20/14)
Chest to Bar Pull-ups
Max Calorie Bike, Row or ski in time remaining

rest 4 minutes

AMRAP 4
15-12-9
Wallballs (20/14)
Toes to Bar
Max Calorie Bike, Row or Ski in time remaining

rest 4 minutes

AMRAP 4
15-12-9
Wallballs (20/14)
Pull-ups
Max Calorie Bike, row or ski in time remaining

Thursday

1. Hang Power Clean
(70%/3)3

2. Clean Pull
(80%/3)3

3. Conditioning
4 x :20 seconds on, :10 seconds off
Sit-ups
Deadlifts (155/105)
Sit-ups
Deadlifts (155/105)

Complete all 4 sets of one movement before
advancing to next.

Friday

1. Front Squat
(70%/5)3

2. Conditioning
3 RFT:
10 Chest to Bar Pull-ups
10 Front Squats (165/110)
10 Burpees

3. Extra Work For Competitiors

1. Snatch
60%/2
65%/2
70%/2
(75%/1)5

2. Clean and Jerk
60%/2
65%/2
70%/2
(75%/1)5

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