We will have a team WOD this Sunday. Back to the normal Schedule from taking a Sunday off for mothers day.

We took a break last week from our Sunday Team Wod for Mothers day. We are set and ready for this week. Sunday WOD at 2:00.

WOD

7X1 –  3 Position Snatch (low to high) – rest 60 sec. DEMO VIDEO

Notes: Do not load heavy unless you are proficient through every position. This is a technique and speed drill (working turnover when fatigued), but you may go heavier as long as there are no misses or slop reps.

Conditioning

4 rounds for time of:

30 Front Squats @ 115/75#
15 T2B
15 Lateral Box Jumps 24″ DEMO VIDEO
 

Scenic City CrossFit is now officially CrossFit Gryphon. Cleveland, we are here to stay! All else will remain the same.  Only the name has changed.  New T-shirts, hats, bandannas, and decals soon to arrive!

Wod

Complete as many rounds as possible in five minutes of:
275 pound Deadlift, 3 reps
115 pound Push press, 7 reps

Then……….

For Time

40,30,20,10 of Push-Ups and Double Unders

WOD

Three rounds for time of:
95 pound Front squat, 21 reps
Handstand walk 40 feet
30 Med-Ball GHD’s
Handstand walk 40 feet

WOD

“CrossFit Total”

Back squat, 1 rep
Shoulder Press, 1 rep
Deadlift, 1 rep

OK guys this is your chance to go heavy. We will work up all three lifts to your max and total the number to make your CrossFit Total.

WOD

Five rounds for time of:
135 pound Overhead squat, 5 reps
10 Toes to bar
40 pound dumbbell Hang squat clean, 15 reps
20 Double-unders

Dave Lipson 9:03, Kristan Clever 14:04 (135lb OHS, 40lb dbs).
Post time to comments.

WOD

Dead Lifts

1-1-1-1-1-1-1

Remember we are going down to Cartersville Saturday for the “401K” fund raiser at CrossFit Adrenaline. It will be a great workout and we will make some new friends.

SKILL

Overhead Squats 3 x 8 [4-0-1 Tempo]

WOD – FOR TIME

5 Handstand Push Ups

10 Turkish Get-Ups 5 each side. 25/20

20 Pull-Ups

30 Box Jumps 24/20

40 Ring Rows

50 Double-Unders

60 Sit-Ups

70 Air Squats