WOD

Good Luck to Vin and Amelia competing at the Super Steelfit Championships today at Jenks in Pt. Pleasant! If you are around, please go cheer them on!!

Today’s Workout

Solo Mission:

• 0-10:00
  • 5 Rounds
    • 15 KB Swings (53/35#) (CRX- 70/53#)
    • 200m Run
• 10:00-20:00
  • For Time:
    • 800m Run
    • 50 Burpees
• 20:00- For Time:
  • 5 Rounds, 1 minute rest between efforts:
    • 200m Run
    • 5 Hang Power Cleans (135/95#)
    • 5 Front Squats

Today’s Workout

Strength

• EMOM6: 1 Clean and Jerk
  • Build to a weight you will be ideally hitting in today’s retcon (below)

Conditioning

Lurong Summertime 16 – Benchmark 1

4-MINUTE AMRAP WITH BONUS TIME

Complete as many reps as possible within the time allowed. If the athlete completes the round before the 4 minutes is up, the athlete earns another 4-minute time extension and immediately starts round 2. The athlete then has until the clock hits 8 minutes to complete round 2, and if round 2 is completed before the 8-minute mark, the athlete will earn another 4 minutes. If the athlete finishes round 3 before the 12-minute mark, they will earn a final 4-minute time extension. If the athlete reaches the clean & jerks in the 4th round the athlete will perform AMRAP clean & jerks until the workout is over at 16 minutes. See details for each level.

ROUND 1
20 Box Jump Overs (L3 – 30″/24″)(L2 – 24/20)(L1 – 20/14)
15 Toes to Bar (L2 -Anchored T2B)(L1 -Situps)
10 Clean & Jerks (L3 -155#/105#)(L2 -95/55#)(L1 -55/35)
ROUND 2
20 Box Jump Overs
15 Toes to Bar
10 Clean & Jerks (L3 -185#/125#)(L2 -115/70#)(L1 -75/55)
ROUND 3
20 Box Jump Overs
15 Toes to Bar
10 Clean & Jerks (L3 -205#/145#)(L2 -135/85#)(L1 -95/70)
ROUND 4
20 Box Jump Overs
15 Toes to Bar
AMRAP Clean & Jerks (L3 -225#/175#)(L2 -155/105#)(L1 -115/85)

Today’s Workout

Strength

• 5×5 Back Squat @90% of Monday, 6/13

Open Gym

• If you are participating in the Summertime Luring Challenge, and are unable to make it Friday to complete your benchmark. Please use today’s class time to make this up! 
• If you are NOT doing the Challenge, you can still utilize the remainder of class for Open Gym OR todays OPTIONAL conditioning is:
  • “Jackie”
    • For Time
      • 1000m Row
      • 50 Thrusters (45#)
      • 30 Pull Ups

Today’s Workout

• 10 Rounds, AS FAST and AS HEAVY as possible:
  • 50′ Sled Push

Rest 2 minutes after each attempt

• Immediately following the final 2 minute rest:
  • Max Effort 400m Sprint

Today’s Workout

Strength

• E2MOM x6:
• Push Jerk + Jerk

Conditioning

• 5 Rounds EACH for time:
• 200m Run
• 10 DB Snatch (70/50) (CRX- 100/70)
• 200m Row

Today’s Workout

Strength

• 5RM Back Squat

Conditioning

• AMRAP18:
  • 10 Burpee Box Jump Overs (24/20″)
  • 15 Toes to Bar
  • 20 Wallballs (20/14#)

Endurance 8AM

• 2 Rounds For Time:
  • 1k Row
  • 100 Double Unders
  • 1 Mile Run

35min time cap

Barbell Club 9AM

• Warm Up
  • 10 Drop Squats
  • 5 Tall Snatches
  • 5 High Hang Snatches
• Complex:hang
  • 1 Power Snatch + 1 Hang Snatch + OHS (Build to heavy of the complex)

Good Luck to those athletes competing at CrossFit By The Sea’s Summer Slam today! If you have time, shoot over there to watch them compete and to support our CFSE Athletes! Good luck guys!!

Today’s Workout

• With a partner complete 5 rounds through EACH, switching every 2 rounds of:
  • 1 Rope Climb (CRX- legless)
  • 200m Row Sprint
  • 3 Deadlifts (315/225#)

Good luck to those CFSE Athletes competing at CrossFit By The Sea’s Summer Slam tomorrow (Saturday 6/11).

Today’s Workout

• 15 minutes to build to a heavy single Snatch
• 15 minutes to build to a heavy single Clean and Jerk

Today’s Workout

Strength

• 5×5 Back Squat @90% of your 5RM on 6/6/16

Conditioning

• 3 Rounds EACH for time
  • 10 Toes to Bar
  • 15 Burpees
  • 200m Run
• Rest 1 minute between rounds
• 3 Rounds EACH for Time
  • 10 HSPU
  • 15 Chest to Bar Pull Ups
  • 20 Double Unders (CRX- 40 Double Unders)
• Rest 1 minute between rounds

*Rest only 1 minute between metcons