You'll have to show up to find out.  So...come prepared for any eventuality. 

Yes...this is a Deload week...we'll be getting maxes next week.  Either over the course of the week...or "CrossFit Total" (one day.)
---------------
Wendler Strength Cycle Week 4 Deload: Front Squat or Back Squat

5 Reps @40%
5 Reps @50%
5 Reps @60%

WOD: 4 Rounds For time
Row 500 Meters
25 Box Jumps 24/20 – STEP DOWN.

Normal class times tomorrow... 8, 9 and 10 AM.
----------------
Team WOD
3-man team, rotate through the following couplet*:
Person 1 - 20 sit-ups
Person 2 - Max reps Barbell, Ground to OH (use any load)**
Player 3 - Adds up total #'s lifted while Person 1 is doing sit-ups, then rotate through and repeat until 15,000 #'s is lifted. 

For Example:  A 100 # barbell  would mean 150 Reps between 3 people.

*Every 5 minutes...teams must run 400 M together.  Neither barbell lifts or situps can be done until all team members have returned to teams station.  

So...yes...you will have to have your wits about you to keep up with the #'s.  You'll need to use some strategy.  Do you use a heavier load and do fewer reps...or do you use a lighter load and do more reps?  

**You cannot decrease the load on the bar that you started with.  So, choose wisely.  Going too heavy would mean fewer reps...but if you get gassed/fatigued...you may have to rest longer bewteen lifts.  

1 Barbell if an all male or all female team.  2 bars if mixed.  But of course you must stick with the bar you start with.


Yes...Barbell Ground to OH means anyway...anyhow.


NOTE:  An alteration was made to this WOD prior to the first group going. Which was...that the WOD opened with a 400 M Run...then every 5000 #'s lifted...they ran a 400 and then thus finished with a 400 M Run for a total of 1 mile run overall.

Wendler Strength Cycle Week #3: Deadlift
Warmup Sets:
(Note* - You might want to add 10 #'s to each warmup lift)
5 Reps @ 40%
5 Reps @ 50%
3 Reps @ 60%
Work Sets:
5 Reps @75%
3 Reps @85%
1 or more Reps @95%
----------
WOD: 3 Rounds for time
5 Dead Lifts   275/185
10 Box Jumps 30/24

Wendler Strength Cycle Week #3: Bench Press or Shoulder Press

Warmup Sets:
(Note* - You might want to add 10 #'s to each warmup lift)
5 Reps @ 40%
5 Reps @ 50%
3 Reps @ 60%
Work Sets:
5 Reps @75%
3 Reps @85%
1 or more Reps @95%
------------

WOD: For time

21-15-9
Power Cleans 135/95
Double Unders x 3

WOD:  8 Min AMRAP
8 Chest 2 Bar Pull Ups
8 Wall Ball 20/14
8 Burpees

rest 2 Mins

8 Min AMRAP
8 Chest 2 Bar Pull Ups
8 Wall Ball 20/14
8 Burpees

rest 2 Mins

3 Rounds for time
100 Meter Sprint – 50 Meter mark and back
5 Push Ups
10 Perfectly Vertical KB Swings 70/53

*Vertical = ankle, knee, hip, shoulder, top of bell are in one straight vertical line – no forward lean

Wendler Strength Cycle Week #3: Front Squat or Back Squat
Warmup Sets:
(Note* - You might want to add 10 #'s to each warmup lift)
5 Reps @ 40%
5 Reps @ 50%
3 Reps @ 60%
Work Sets:
5 Reps @75%
3 Reps @85%
1 or more Reps @95%
----------------
WOD: 3 Rounds for time

Row 500 Meters
15 Overhead Squats 95/65
Row 500 Meters
15 Dead Lifts 225/155

I"m not sure why this didn't post last night.  I did it via the mobile app and it said it posted.  Clearly not.  

Since there are still quite a few people out of town.  We will only have an 8 and 9 AM class today.  

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Partner WOD: 
400 M Run together
100 Air Squats
400 M Run
100 KB Swings 53/35
400 M Run
100 Pushups
400 M Run
100 KB High Pulls 53/35

Wendler Strength Cycle Week #2: Deadlift

Warmup Sets:
5 Reps @ 40%
5 Reps @ 50%
3 Reps @ 60%
Work Sets:
3 Reps @70%
3 Reps @80%
3 or more Reps @90%
--------------
WOD:  5 Rounds of

In 3 Mins

:45 Max Setting...all out row (using your arms only insofar as to hold on to the handle...this is basically all legs)
Max Reps Dead Lifts 225/155
Rest 3 Mins between efforts

*Score = amount of Dead Lifts

Wendler Strength Cycle Week #2: Bench Press or Shoulder Press

Warmup Sets:
5 Reps @ 40%
5 Reps @ 50%
3 Reps @ 60%
Work Sets:
3 Reps @ 70%
3 Reps @ 80%
3 or more Reps @ 90%

WOD:  
6 Min AMRAP
10 Power Snatch 135/95
5 Hand Stand Push Ups or 25 Push Ups

Rest 3 Mins then repeat

6 Min AMRAP
10 Power Snatch 135/95
5 Hand Stand Push Ups or 25 Push Ups