6413 Burden Blvd.
Pasco, Washington 99301

Programming August 28th – September 2nd

August 27, 2017

This weeks programming is coming straight from the CrossFit.com mainsite everybody!! Coaches will be leading you through a brief but intensive warm-up so there is no slacking and muddling your way through it. There will be only the WOD so there will be plenty of time and you will be receiving quality coaching over each of the movements in the workout. Be ready for it because I have instructed our Coaches to be relentless in taking you out of your comfort zones this week. This is quality programming straight from the mothership so to speak so maintain an open mind, be coachable, and remember just because you see a movement that you have yet to master or a weight you have yet to move doesn’t mean that today you can’t move one step closer to achieving either!!!!

8 minutes of
200m run
6 beat swings
8 pvc pass thrus
10 mountain climbers

Five rounds for time of:
10 Toes to bar
75/45 pound Power snatch, 10 reps
10 Wall ball shots, 20/14 pound ball

8 minutes of
100m run
10 good mornings
8 bootstrappers
6 beat swings

Three rounds for time:
Run 400 meters
21 american kb swings 53/35
12 Pull-ups

21 empty barbell clean and jerks
run 50m
15 pushups
run 50m
9 air squats

Five rounds for time of:
Run 400 meters
21 x Dumbbell Clean & Jerk 50/35

short distance of gym
2 rounds
butt kickers
high knees
duck walk

Four rounds of:
Row 1,000 meters
Rest 90 seconds

8 minutes of
1 minute double under practice
8 walking lunges
6 pvc oh squats
4 pushups

In front of a clock set for 15 minutes:
1 minute of Squats
2 minutes of Double-unders
3 minutes of Push-ups
4 minutes of hollow rocks
5 minutes of Pull-ups

Team WOD
“Hard Cindy”
3 person teams
Complete as many rounds as possible in 20 minutes of:
5 Weighted pull-ups, 20 pound vest
10 Push-ups with feet on 30″ box
15 Squats holding a 45 pound plate (or db/kb)

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