Saturday  Memorial Day hours:      Saturday: 10:00AM.  Sunday: closed.          Monday:10:00AM only  – Murph A.  15 minutes Handstand work B.   5 Rounds 200m run 40′ Walking overhead lunges 95/65 20 hollow rocks  1 Rope climb

Friday  A.  Dead Lift  Cycle 2 Week 3 5@75% 3@85% 1+@95% B.  AMRAP 20 minutes: Partner wod 400 meter run together  15 Deadlift 185/135 20 Shoulder to overhead 115/75

Thursday  A.  Death by 10 meters B.  3 Rounds  30 Sit ups 40 Double Unders  30 Walking lunge steps 40 cal row 

Wednesday  A.  Strict Press Cycle 2 Week 3 5@75% 3@85% 1+@95% B.  Every 2 minutes for 8 Minutes (4sets) 5 Sots Press (from rack) Start light and build in small increments  C.  20-15-10-5 Power Snatches 105/75 85/55 65/35 Bar facing Burpees  D.  Optional  3 Rounds  10 Roll to tuck Press 20 hip bridges 

Tuesday  A. Every minute, on the minute, for 10 minutes: Minute 1 – Row 15/12/10 calories Minute 2 – Handstand Thigh Taps x 20/reps Scale- shoulder taps/thigh/shoulder taps from box B. Every 2 minutes, for 6 minutes (3 sets): 2 Hang Clean + 2 Front Squats Immediately followed by… Every 2 minutes, for 10 minutes…

Monday A.  Back Squat Cycle 2 Week 3 5@75% 3@85% 1+@95% B.   Three rounds for time of: 40 Double-Unders 30 Wall Ball Shots 20 Toes-to-Bar C.  Optional if time allows 1- 3 Rounds  400m Run 20 GHD Hip Extensions 

Sunday Open Gym

Saturday  “Lumberjack 20″ 20 Deadlifts  275lbs/185. 225/135   Run 400m 20 KB swings 75/55 Run 400m 20 Overhead Squats 115lbs/95 Run 400m 20 Burpees Run 400m 20 Pullups (Chest to Bar) Run 400m 20 Box jumps (24”) Run 400m 20 DB Squat Cleans 45/30 Run 400m

Friday     No 9:30 am class today  A.  Dead Lift  Cycle 2 Week 2 3@70% 3@80% 3+@90% B.  For Time 800 M Run 30 Kettlebell Swings  30 Box Jump overs 400 M Run 20 Kettlebell Swings  20 Box Jump overS 200 M Run 10 Kettlebell Swings 10 Box Jump overs 30min time cap scale…

Thursday  A.  Bench Press Cycle 2 Week 2 3@70%  3@80% 3+@90% B. “Cindy” Complete as many rounds in 20 minutes as you can of: 5 Pull-ups 10 Push-ups 15 Squats OR “Mary”  Complete as many rounds in 20 minutes as you can of: 5 Handstand Push-ups 10 One legged squats, alternating 15 Pull-ups

© 2017 Crossfit Dragon City

Site Designed by Integral Solutions