1385:

1385: Wedneday 8/24
STRENGTH: SUMO DL 3X4@65%
RXwod: 3 RFR
1 min cal row
1 min renagade rows 40/20 / wod: BW mod
1 minute squats
1 min DU / wod: SU
1 min 1 strict pull up to hang on bar. (if you fall off = 4 burpee pull ups) wod: 10 strict pull ups w/band
Rest 1 minute

1384:

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Rogue Monster lite squat rig for Sale: $475.00 Contact Dan if interested.

1384: Tuesday 8/23
STRENGTH/SKILL – 25 minutes to work up to a 1rep C&J
Rxwod: 2 4 6 8 10 12 etc. 10 min cap
GTO 135/95
T2B
Wod: 2 4 6 8 10 12… cap 10 minute
Power clean + push press
Toes to KB
Finisher: 2X2minute plank holds

1383:

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1383: Monday 8/22

STRENGTH: b. squat 2X12@65%
f. squat 2×12
RXwod:

8 min EMOM – 5 strict HSPU MOD – 5 kipping HSPU, HRPU, or just regular PU

WOD – 20 min AMRAP
R – arm DB OH walking lunges – 10 Alt. steps MOD – No DB, just walking lunges
8 Burpees MOD – 4 Burpees
L – arn DB OH walking lunges – 10 Alt. steps
8 CTB Pull ups MOD – 4 Pull ups with whatever assistance that is needed

1382: Saturday

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1382: Saturday
BW:
Teams or 2
100 wall balls (rest partner holds plank)
60 pull up one (rest partner maintains hollow rock)
100 push ups (rest at parallel squat)
60 med ball sit ups
row 1500 (burpee while you wait)

or weigthted:
10-1
b. press 20 lbs under BW
power clean 40 lbs under BW
DL 25 lbs over BW

1381: Double DT

Luronslider

EARLY REGISTRATION ENDS SUNDAY. LOG YOUR WORKOUTS FOR VALIDATION. TRACK YOUR ATTENDANCE AND RESULTS. EAT CLEAN FEEL BETTER PERFORM BETTER. ARE YOU GOING TO BE PERFECT ON YOUR DIET? A FEW WILL BE BUT LIKELY NOT ALL(JUST TRY!!!!!). I KNOW IT IS FOOTBALL SEASON THERE ARE WEDDINGS, CONCERTS, WEEKENDS, KIDS, GROUCHY FAMILY MEMBERS THAT DON’T WANT TO PARTICIPATE WITH YOUR CROSSFIT CULT LIFESTYLE. 3 LEVELS OF WORKOUTS TO CHOOSE FROM AND 3 LEVELS OF PALEONESS TO CHOOSE FROM. SIGN UP AND COMMIT. COACH DAN DONE.

Double DT
10 rounds for time of:
12 deadlifts
9 hang power cleans
6 push jerks

Men use 155 lb., women use 105 lb.

1380:

1380: Thursday 8/18

STRENGTH: DL 2@65% 2X2@70% 2@75%
RXwod: Amrap 4
6 ring rows
12 alternating db snatch 40/30
rest 3
Amrap 8
3 strict ring dips
4 HSPU
5 strict pull ups
6 box jump overs 24/18

Wod: 4 minutes
4 body rows
10 alt db snatch
rest 3
10 minutes
3 ring dips
1 wall walk
4 strict banded pull ups
6 box jumps or step ups
Finisher: teams of 2
1000 m rowing relay or 4X250m relay