YOGA at SHOOFLY

8/9/17 WEDNESDAY CROSSFIT

A. Metcon (Weight)

EMOM for 10 min Alternating Movements:

Odd:  3 Deadlifts 60%
Even: 8 Ring Dips or Box Dips

B. Metcon (Weight)

4 Super Set:

SA Push Press KB/DB 4x8e. arm
SA BO DB/KB Row 4x8e

C. Metcon (AMRAP - Rounds and Reps)

7 AMRAP:

30 DU
9 Power Cleans 135/95
7 Lateral Burpee Bar Hops

DU Scale = 60 Singles

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Ooo La La

7/25/17 TUESDAY CROSSFIT

Metcon (Time)

20 Minutes to complete

3 Rounds For Time:

200m Run
3 Power Cleans 155/105
6 Push Ups
9 Air Squats
200m Run
3 Power Cleans 155/105
6 Push Ups
9 Air Squats
200m Run
3 Power Cleans 155/105
6 Push Ups
9 Air Squats

*if finished under 20 minutes, complete as many muscle ups in the remaining time.

Each MU = 5 second deduction from time

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Friday Night Lights WOD

7/12/17 WEDNESDAY CROSSFIT

A. Metcon (3 Rounds for reps)

Kipping Handstand Push Ups or Kipping to Push Up Position 3x3-5 reps

*rest 60 seconds b/t sets

B. Snatch (10 min Snatch Ladder)

60%x5
70%x4
80%x3
90%x2
95%x1

If time exists attempt one more rep at 100%+

C. Metcon (AMRAP - Rounds and Reps)

10 AMRAP “Drag and Load”

1 Sled Drag 25m
2 D-Ball Over Barrier
3 MU
4 HSPU

MU Scale = C2B, PU, or Low RR
HSPU Scale = HRPU

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