Crossfit

Wednesday

DOGWOOD SPECIALS
ASK ABOUT OUR MONTHLY SPECIALS AND OUR NEW REFER A FRIEND PROGRAM. UP TO $100 SAVINGS AND A FREE DOGWOOD T-SHIRT!!
Dogwood Warm-up
Butt Kicks
High Knees
Toe Touches
Walking Lunges
10 Push Ups
10 Supermans
10 Spidermans
10 V Ups

Specific Warm Up
Warm-up
4 Steady Rounds
20 Double Unders
10 Empty Bar Thrusters
5 Strict Pull Ups
Power Clean & Push Jerk (10×4 @ 65-75% Every Minute on the Minute)
We are looking for nice smooth TnG sets. Get comfortable moving that bar!
Metcon (Time)
RX+
For Time
50/40 Calorie Row
100 KB Swings 32/24
50/40 Calorie Row

RX
For Time
50/40 Calorie Row
100 KB Swings 24/16
50/40 Calorie Row

Scaled
For Time
50/40 Calorie Row
100 KB Swings 16/10
50/40 Calorie Row

Pace that first row and have a plan for the KB Swings. Stay moving!

Crossfit

Tuesday

DOGWOOD SPECIALS
ASK ABOUT OUR MONTHLY SPECIALS AND OUR NEW REFER A FRIEND PROGRAM. UP TO $100 SAVINGS AND A FREE DOGWOOD T-SHIRT!!
Dogwood Warm-up
Butt Kicks
High Knees
Toe Touches
Walking Lunges
10 Push Ups
10 Supermans
10 Spidermans
10 V Ups

Specific Warm Up
Warm-up
3 Steady Rounds
:30 HS Hold
:30 Goblet Squat Hold
15 Russian KB Swings
Back Squat (1 Max Rep Set @ 70-80% – 15:00 Limit)
If last week was too easy add a little more weight, but if you were under 15 reps the stick with the same weight.
Start with several reps on the empty bar, then hit a set of 10 around 30%, then 8 around 50-60%.
Decide your working weight, and when you’re ready you will complete ONE Max Rep Set (and we mean MAX REPS). How long can you stay under that bar? You’re shooting for around 15 reps!
CrossFit Games Open 17.1 (Time)
For time:
10 snatches
15 burpee box jump-overs
20 snatches
15 burpee box jump-overs
30 snatches
15 burpee box jump-overs
40 snatches
15 burpee box jump-overs
50 snatches
15 burpee box jump-overs

M: 50-lb. dumbbell / 24-in. box
F: 35-lb. dumbbell / 20-in. box

Time cap: 20 minutes

This one gets REAL, so scale appropriately and keep moving!

Crossfit

Monday

DOGWOOD SPECIALS
ASK ABOUT OUR MONTHLY SPECIALS AND OUR NEW REFER A FRIEND PROGRAM. UP TO $100 SAVINGS AND A FREE DOGWOOD T-SHIRT!!
Dogwood Warm-up
Butt Kicks
High Knees
Toe Touches
Walking Lunges
10 Push Ups
10 Supermans
10 Spidermans
10 V Ups

Specific Warm Up
Warm-up
5:00 AMRAP
12 Jumping Lunges
8 Hang Power Snatches
8 Ring Rows
Metcon (AMRAP – Rounds and Reps)
RX+
10:00 AMRAP
4 OHS 205/135
8 C2B
12 Bar Facing Burpees

RX
10:00 AMRAP
4 OHS 155/105
8 Pull Ups
12 Bar Facing Burpees

Scaled
10:00 AMRAP
4 OHS 115/75
8 Ring Rows
12 Burpess

Rest 5:00
Metcon (AMRAP – Reps)
RX+
4 Rounds
4:00 AMRAP
750m Row
Max Kipping HSPU
:60 Rest Between AMRAPs

RX
4 Rounds
4:00 AMRAP
600m Row
Max Kipping HSPU
:60 Rest Between AMRAPs

Scaled
4 Rounds
4:00 AMRAP
600m Row
Max Box HSPU or Push Ups
:60 Rest Between AMRAPs

Score is total HSPU