Wednesday 7/17/19

A. Snatch Complex

5 x Snatch-grip Deadlift + Snatch Pull + Snatch

Performed at 80-90% of 1 RM

B. 4 rounds

500m Row

20 T2B

Snatches*

Rest 3 minutes

* Set 1: 4 Snatches @ 80%1 RM

Set 2: 6 Snatches @ 75%

Set 3: 8 Snatches @ 70%

Set 4: 10 Snatches @ 60%

Mike Pietragallo
Monday 7/15/19

A. Min 0-10

1 mile Run

In time remaining:

Max Clean & Jerk (135/95)

Min 10-13: Rest

Min 13-20

800m Run

In time remaining:

Max Power Snatches (115/80)

Min 20-23: Rest

Min 23-27

400m Run

In time remaining:

Max Thrusters (95/65)

Mike Pietragallo
Friday 7/12/19

A. Push-press

3 RM

B. 1 round of “Kelly”

400m Run

30 Wallballs (20/14)

30 Box Jumps (24/20)

2 rounds of “Helen”

400m Run

21 KBS (1.5/1)

12 Pull-ups

1 round of “Kelly”

400m Run

30 Wallball

30 Box Jumps

Mike Pietragallo
Thursday 7/11/19

Open Gym

-or-

Suggested WOD

5 rounds for time:

50m Walking Lunge (no weight)

30 AbMat Sit-ups

12 Dumbell Power Cleans (50/35)

Rx+

5 rounds for time:

50m Overhead Walking Lunge (50/35)

30 GHD Sit-ups

12 DB Power Cleans (50/35)

Mike Pietragallo
Tuesday 7/9/19

A. 3 rounds for time:

15 T2B

12 Bar Facing Burpees

9 OHS (135/95)

rest 5 min

B. For time:

3-6-9-12-15

Power Clean (135/95)

HSPU

Mike Pietragallo
Monday 7/8/19

A. Jerk

3-3-3-3-3

B. “El Niño’

1 mile Run

50 DB Snatches (50/35)

400m Sandbag Run

30 Pull-ups

20 Burpee Box jumps (24/20)

Mike Pietragallo
Friday 7/5/19

For time:

15 Power Cleans (155/105)

15 Ring Dips

800m Rum

10 Power Cleans

10 Ring Dips

400m Run

5 Power Cleans

5 Ring Dips

200m Run

Mike Pietragallo
Thursday 7/4/19

Today there will be a 10:00am ONLY WOD.

Screen Shot 2019-07-03 at 9.18.10 AM.png

1776

For Time (in a Team of Three)

  • Kettlebell Swings (53/35 lb)

  • Box Jumps (24/20 in)

  • Air Squats

  • Push-Ups

  • Burpees

  • Pull-ups

  • Sit-Ups

  • Row (calories)

  • Double-Unders

  • Wall Balls (20/14 lb)

  • Ball Slams (30/20 lb)

  • Dumbbell Push Press (45/35 lb)

As a team, complete a total of 1776 reps of all movements, in any order. Multiple partners may work at a time, but everyone must work together on the same movement and move to the next one together.

The only requirements are that the team not complete more than 200 reps of any one movement, and each team member must complete at least 10 reps of each movement.


Mike Pietragallo
Monday 7/1/19

A. Front Rack Reverse Lunges

5-5-5-5-5 (each side)

B. 5 min AMRAP

Buy in: 100 Double unders

12 Front Squats (95/65)

4 Burpee Box Jump Overs (24/20)

-rest 5 minutes-

5 min AMRAP

Buy in: 100 Double unders

8 Front Squats (115/80)

4 Burpee Box Jump Overs (24/20)

-rest 5 minutes-

5 min AMRAP

Buy in: 100 Double unders

4 Front Squats (135/95)

4 Burpee Box Jump Overs (24/20)

Mike Pietragallo
Thursday 6/27/19

Please note: we will be closed this weekend so that we may host a CrossFit L2 Course.

Open Gym

-or-

A. Thruster

Work to a heavy set of 3

B. For time:

25 Thruster (95/65)

400m Run

25 Thruster

400m Run

25 Thruster

Mike Pietragallo
Tuesday 6/25/19

A. 1 Mile Run

B. For time:

100 Double unders

80m Farmer’s Carry (35s/20s)

60 DB Snatches

40 DB Box Step Overs

60 DB Snatches

80m Farmer’s Carry

100 Double unders

Mike Pietragallo
Monday 6/24/19

A. Front Squat @75%

6-6-6

B. On the 4:00 x 5 rounds

20/14 calorie Row

10 Burpees over the Rower

5 Squat Cleans (155/105)

Mike Pietragallo