Blog Archives - Crossfit Juneau

* Friday * 4/29/16

4/27/2016

No 9:30am or 12:00 pm Class Today **** FRIDAY ***

STRENGTH
   Power Snatches
   2x5
   4x2
   3x1

WOD Completing 2 out of any of the 3 movements will constitute 1 Round
   500 Meter Row
   400 Meter Run
100 D/U's
3 Rounds (a 4th Round is optional if time allows and you are really cool)

** * ThURSDAY *** 4/28/16

4/27/2016

No 9:30 AM or 12:00PM Classes today ****THURSDAY***

STRENGTH
   Back Squats
   1x12
   1x10
   3x5
   2x3

WOD
   5 Med Ball Facing Burpees
   10 Wall Balls (20/14)
   25 D/U's (75 Singles)
13 Minute AMRAP

wednesday 4/27/16

4/27/2016

No 12:00pm class today

STRENGTH
   OH Press (No Dip)
2x10
   2x5
3x2

WOD
   15 Pull Ups
   15 OH Press (95/65)
   15 Calorie Row
3 Rounds

Tuesday 4/26/16

4/26/2016

STRENGTH
Front Squats 1x12, 1x10, 3x5, 3x2
WOD
10 Power Cleans (155/105)
10 Box Jumps (30"/24")
5 Rounds

................REMEMBER.........
Monday and Tuesday are Normal.
Wednesday, Thursday and Friday there will be NO 12:00pm class
Thursday and Friday there will be NO 9:30am class.
Also note No Intro Workout on Saturday

Monday 4/25/16

4/25/2016

STRENGTH
   Deadlift 1x10, 5x5 @ 80% - 85% of 1RM

WOD
   5 H/S Push ups
   10 T2B
   15 Squats
15 Minute AMRAP... At the top of every Minute stop where you are and do 5 Burpees.

I'm headed to ANCHORAGE THIS WEEK WITH A BUNCH OF WRESTLERS FOR THEIR STATE CHAMPIONSHIP SO WE HAVE A COUPLE SCHEDULE CHANGES FOR THE WEEK...

Monday and Tuesday are Normal.
Wednesday, Thursday and Friday there will be NO 12:00pm class
Thursday and Friday there will be NO 9:30am class.
Also note No Intro Workout on Saturday

Friday 4/22/16

4/22/2016

STRENGTH
   Bench 1x12, 1x10, 5x5

WOD - Snatch Complex (Not for Time)
   2 Snatch Grip DL's
   2 Snatch Pulls (Scarecrows)
2 Hang Power Snatches
   2 OH Squats
   2 Snatch Balances
   2 Squat Snatches
10 Rounds

thursday 4/21/16

4/21/2016

STRENGTH
   Hang Power Cleans 3x5, 3x3

WOD
   400 Meter R-U-N
   15 Pull ups
4 Rounds

Wednesday 4/20/16

4/20/2016

STRENGTH
   Deadlifts 1x10, 5x5

WOD
   8 Burpees
   8 H/S Push Ups
   8 Thrusters
12 Minute AMRAP

tuesday 4/19/16

4/19/2016

STRENGTH
   Push Press 2x10, 3x5, 2x3

WOD
   10 Box Jumps (24"/20")
   10 Squat Cleans (95/65)
   10 Weighted Box Step Ups (5 Each Leg - 95/65)
9 Minute AMRAP

Monday 4/18/16

4/18/2016

STRENGTH
   Squat Snatch 3x5, 3x3

WOD - With a partner
   Partner 1 : Run 10 Down and Backs
   while
   Partner 2 : Rows for Max Distance
After the 10 down and backs are complete both partners will perform 5 burpees together and then swap places.....

15 Minute AMRAP