Blog Archives - Crossfit Juneau

monday 8/31/15

8/31/2015

STRENGTH
OH PRESS 1 x 10 @ 60% of 1RM
2 x 7 @ 70-75% of 1RM
2 x 5 @ 80-85% or 1 RM
2 x 3 @ 85-90% of 1RM

Partner WOD
Partner A: Row 250 meters
Partner B: Max Burpees until partner completes Row
*** 1 Round is complete when both Partners have each completed both Movements. ***

4 Rounds - score is total burpees performed

friday 8/28/15

8/27/2015

STRENGTH
Bench 3 x 5
3 x 2

WOD
6 Muscle Ups
12 Wall Balls (20/14)
24 Box Jumps (24"/20")
3 Rounds

Thursday 8/27/15

8/27/2015

STRENGTH
1 x 10 Clean Grip Scarecrows (w/ empty BB)
3 x 5 Clean Grip Scarecrows (add weight to BB)

1 x 10 Snatch Grip Scarecrows (w/ empty BB)
3 x 5 Snatch Grip Scarecrows (2/ empty BB)

Finish with
2 x 3 Hang Power Snatches

WOD
50 D/U's (150 S/U's)
15 KB Swings (70/53)
4 Rounds

wednesday 8/26/15

8/26/2015

STRENGTH
Back Squats 2 x 10, 2 x 7, 2 x 5

WOD
8 KB Snatches (53/35)
16 H/R Push Ups
32 D/U's (96 Singles)
12 Minute AMRAP

tuesday 8/25/15

8/24/2015

STRENGTH
Deadlifts
3 x 5
3 x 3

WOD
400 Meter Run
15 Body Blasters
4 Rounds

Monday 8/24/15

8/24/2015

STRENGTH
Power Cleans
3 x 5
3 x 3

Buddy WOD
100 Hang Power SNATCHES (95/65)
100 Front Squats (95/65)
100 Push Press (95/65)

friday 8/21/15

8/21/2015

WOD
800 Meter R-O-W
800 Meter R-U-N
4 Rounds (45 Minute Time Cap)

Oh... And... There's Dodge Ball in the warm up :)

NEW OPEN GYM TIMES START ON SATURDAY ....
10:30am - 12:30pm
AND
4:00pm - 6:00 pm

thursday 8/20/15

8/20/2015

STRENGTH
CLEANS 3 x 5
3 x 3

WOD
20 Box Jumps (24"/20")
15 Push Press (135/95)
4 Rounds

wednesday 8/19/15

8/19/2015

STRENGTH
Bench 2 x 7 @ 70% of 1 RM
2 x 5 @ 75% - 80% of 1 RM
2 x 3 @ 80% - 90% of 1 RM

WOD
Ring Dips
Deadlifts (185/135)
D/U's
21, 15, 9

tuesday 8/17/15

8/18/2015

STRENGTH
Snatches
3 x 5 @ 70 - 75% Of 1 RM
2 X 3 @ 75-85% of 1 RM

WOD
15 Power Cleans (135/95)
20 Burpees
3 Rounds