WOD

Dynamic Warm-up Then.., 3 Rounds: 1 min: Cal Ski/Run 1 min rest 1 min: Burpee Box Jump Overs 24/20″ 1 min rest 1 min: Cal Row 1 min rest 1 min: Plank 1 min rest 1 min: Cal Bike 1 min rest 1 min: Double Unders 1 min rest Then.., Romwod 2 sets of: Saddle…

General Warm-up Then.., For time, 10-9-8-7-6-5-4-3-2-1 reps: Deadlift 225/155 Bench press 155/95 Clean 135/95 Now this is going to be a fun one! Then.., 100 Banded Hammer Curls 100 Banded Tricep press downs 100 Bicycle Crunches 1/1

General Warm-up Then.., Power Snatch; 1-1-1-1-1-1 X 5; 0:10-0:15 btwn 1’s, 2:00 btwn sets Then.., 5 Sets 2min Amrap: 10 KBS 53/35 10 Burpees Rest :60 2:00: Max Cals B/R/S/V/Run Rest :60

CrossFit Glendale Upcoming Event Schedule; September 2nd- New 30 Day Carb-Cycle Macro Challenge September 14th - Flex on the Beach Competition Sign -up here September 21st - CrossFit Glendale 7th year Anniversary In-House Celebration...Details coming this week October 10th - The New CrossFit Open Begins Also happenings in October : Octoberfest, Barbell For BOOBS!!  ...

30:00-35:00 400m Run/Row 25/18 BIke Cals 0:15/side Single Leg Glute Bidge Hold 50 Single Unders KB Around the world/Halo 15 e/s 53/36 Then.., Rom Wod session

General Warm-up Then.., 5 min to get as far as possible… 20 Cal Row 30 Wall Balls 20/14 20 Toes-To-Bar 30 Sumo Deadlift High Pulls 95/65 20 Burpees 30 American KB Swings 53/35 20 Front Squats (same bar) 30 Cal of Choice Rest 90 sec Coach will announce the rest during class….

General Warm-up Then…, 11 min. AMRAP: 10 Single Arm DB Hang Clean and Jerks 50/35+. (5ea. side) Rx+ Split Jerk 10/7 Cal Ski 10 Push-ups Rest 2min 11 min. AMRAP: 10 DB Renegade Rows (L+R=1) 30/20lbs. 10 DB Thrusters 30/20lbs. 10/7 Cal Row Rest 2min 11 min. AMRAP: 20 Ring Rows (feet elevated for advanced)…

Dynamic Warm-up Then.., Run 5K (Make it a Personal Best!!) Rx+ Vest Then.., Strict Press or Push Press – 5 x 3 (Build) Then.., Lizard Pose – 3 Min E/S

General Warm-up Then.., For Time @ 75% Run 200m 10 Barbell Thrusters 65/45 60sec Hollow Body Hold rest 2mins For Time @ 80% Run 200m 10 Muscle Snatch 65/45 :30 Side plank e/s rest 2mins For Time @ 85% Run 200m 10 Overhead squats 65/45 60sec Plank *with the increased percentages show an increase on…

10min Continuous Effort 30sec Assault Bike 10 Barbell Good Morning (Empty Bar) 10m Crab Walk 15sec Supinated Grip Passive Hang/pronated grip (Alt rounds) Then.., Close Grip Bench Press Build to a heavy single for the day! Then.., “Mary” Complete as many rounds in 20 minutes as you can of: 5 Handstand Push-ups 10 Alt Pistols…