WOD

New CrossFit Glendale Barbell class!!! For beginners and advanced athletes Classes begin Tuesday July 24th. Schedule: Tuesday and Thursday 5:30p and 7:30p Sunday 10a And Open floors hours M-F 10a-12pm • 3 days a week of programming • Focus on the Clean & Jerk and the Snatch. • Includes programming of accessory and supplemental work…

New CrossFit Glendale Barbell class!!! For beginners and advanced athletes Classes begin Tuesday July 24th. Schedule: Tuesday and Thursday 5:30p and 7:30p Sunday 10a And Open floors hours M-F 10a-12pm • 3 days a week of programming • Focus on the Clean & Jerk and the Snatch. • Includes programming of accessory and supplemental work...

Sunday Schedule 9am class 10am class Barbell 10a-12p Warm-up A Then…, 21min. EMOM: Min. 1) 12/9 Cal Ski Min. 2) 12/9 Cal Bike Min. 3) 12/9 Cal Row Rx+ 15/12 Then.., 5min Amrap of: Bench Barbell Hip thrust 185/135 rest 5min 5min Amrap of: Db lateral lunges 50/35

General Warm-up A Then… Teams of 2: 3,6,9,12min. AMRAPS: 10 Burpee Pull-Ups 20 Thrusters 95/65 30 Front Rack Lunges 40 TTB / Ab mat sit ups 50 Shoulder to Overhead 60 Hang Power Clean 70 KB Swings 53/35 80 Wall Balls 20/14. Rx+ 30/25 Run 400m w/ med ball *2min. Rest Between Rounds* Happy Birthday…

General Warm-up Then.., 0-8min. (With a partner) Run 1mile (switching every 200m) Then… Every 3min. x 7 Rounds: 6 Bench Press (build) 3 Deadlifts (build) Then… 15min. AMRAP: 1 Rope Climb 10 Cal Bike 15 H.R. Push-Ups RX+ is with a vest. Then… 4sets NFT 1min BB curls. 45/35 1min db skull crushers 15-20 GHDS

General Warm-up Then…, CFG “Triple 3” 3 Rounds For Time: 1,000 meter Row 100 Double-Unders 400m KB Farmer Carry 53/35s (2) *This farmer carry has to be difficult to match the 1 mile run of the classic CrossFit Games triple 3. Make sure you do not go too light. You will be holding 2 KBs….

General Warm-up Then..., Push Press - 5 x 3 (Build) Then.., Every 6min. x 5 Rounds: 400m Run 30 Wall Balls 20/14 20 Alt. DB Snatch 50/35 10 Burpees Then.., Partner weighted Planks 45/35# 1min. on 1min off. x 4 Rounds       Happy Birthday Tommy!!!

Warm-up B Then..., Snatch warm-up Then..., EMOM x 10min. 3 Power Snatches @65-70% Then..., Power Clean EMOM x 10min. 2 Power Cleans (1 from the hang + 1 from the floor) *Keep moderate percentages and work on your form. Then.., 10min. AMRAP for "quality" 5 Strict Pull-Ups 5 Strict HSPUs *Kipping is scaled today Today...

General Warm-up #3 Then…, Run 100m x 8 (4 Min) Every 30s This should take you less than :20 to complete. If you need to scale this scale the distance. Stick with the WORK time. Then.... Back Squat (20 rep max). To do this RIGHT, you need to take about 10-12min. to build up to...

General Warm-up Then…, 15min. AMRAP: 10 Bench Press 50/35 10 Cal Row 10 DB Bent Over Rows on each arm 10 Cal Assault Bike Then.., Back Rack Lunge 20min. for this superset: 5 Sets: 5 reps on each leg (so 10 total) immediately into; 10 RDL’s (straight leg deadlifts) *Lower the bar by moving your…