22 Sep 2017
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Part 1)
Skill & Core Circuit
Handstand Hold
Plank Hold
Squat Hold
Supinated Bar Hold

Part 2)
“Charge Jackie”
-Advanced-
Run the Beaver
50 Wall Balls @ 9/7kg
15 Bar Muscle-Ups

-Intermediate-
Run the Beaver
50 Wall Balls @ 9/7kg
30 Pull-Ups

-Beginner-
Run the Beaver
50 Wall Balls @ 9/7kg
30 Ring Rows (Heels on line, rings set just below chest)

21 Sep 2017
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Part 1)
Hang Power Snatch: 3-3-3-3-3

Part 2)
“Partner WOD”
10 Rounds for time::
6 Hang Power Snatch @ 50kg/35kg
12 Box Jumps @ 24″/20″
– 1 Partner works, 1 partner rests

20 Sep 2017
charge-crossfit-5th-bday-2000px-web-sized-June-2017-88

Part 1)
Unilateral Strength Program

Part 2)
5 rounds for max reps:
– 30 seconds of Rope Climbs (5 points per rep)
– 30 Seconds Rest
– 30 Seconds of One armed Dumb bell Push Press @ 22.5/15kg (1 point per rep, change hands every 5 reps)
-30 Seconds Rest

19 Sep 2017
charge-crossfit-5th-bday-2000px-web-sized-June-2017-87

Part 1)
Straight Arm Strength Program

Part 2)
Farmers Carry – 3 heavy sets of a 12 Meter Carry.

18 Sep 2017
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Part 1)
Thruster 3-3-3-3

Part 2)
For Time:
“666”
6-5-4-3-2-1
Thruster @ 60kg/42.5kg
66-55-44-33-22-11
Double Under

17 Sep 2017
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Part 1)
Push/Pull – Week 2 of 4

Part 2)
Tabata Mash-UP
a) Knees to elbows & Burpees
b) Rowing & Burpees

15 Sep 2017
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Part 1)
Bench Press: 4-4-4-4
One armed Dumbbell Row: 8-8-8-8 (Each Side)

Part 2)
As many reps as possible in 8 minutes:
3-3-6-6-9-9-12-12-15-15…(and so on)
Burpee Box Jump @ 24″/20″
One Armed Push Jerks @ 22.5kg/15kg (on each side)

14 Sep 2017
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Part 1)
Front Squat: 5-5-5

Part 2)
Friday Ladder V2.0
For Time:
25-20-15-10-5 Pull-Up
5-10-15-20-25 Wall Ball @ 9kg/7kg

13 Sep 2017
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Part 1)
New Straight Armed Program (Week 1 of 4)

Part 2)
6 x 90 second intervals
Row 300m/250m
Max Handstand Push-Ups in remaining time

12 Sep 2017
DSC_1031

Part 1)
New Unilateral Leg Strength Program (Week 1 of 4)

Part 2)
For time:
21-15-9 reps for time of:
Dumbbell Snatch @ 22.5kg/15kg
V-Up
Double Unders (75-50-25)