CrossFit Poway

Buy In: Front Squat 3, 5 or 7

WOD
“Nicole”
AMRAP 20 minutes:
Run 400 meters
Max rep set pull-ups

Cash Out: 30 Hip extensions

Team WOD

Buy In: Snatch Warm-up

WOD
Snatch 1 rep max

Cash Out: Free time

Buy In: Squat Snatch 3, 5 or 7

WOD
3 rounds for time:
Run 800 meters
95 lb. Thruster, 21 reps
12 Pull-ups

Cash Out: Free time

Buy In: Handstands

WOD
“Karen”
20 lb. Wall Ball shot to a 10′ target
150 reps for time

Cash Out: Free Time

Buy In: Agility Course

Partner WOD
“Happy Birthday Alfia!”
7 rounds for time:
11 Hang Squat Cleans (135 lb men/95 lb women)
4 Hundred meter run
19 Box Jumps, 36″

Cash Out: Pool Party!

Buy In: Muscle-ups

WOD
70 Burpees
60 Push Press, 45 lbs.
50 Double-unders
40 Box jumps, 24″
30 Wall Ball shots, 20 lb/10′
20 KB Swings, 1.5 pd
10 Bastards
Run 800 meters

Cash Out: 30 Pistols

Buy In: Snatch 65% 1 rep max, 2 reps on the minute for 8 minutes.

WOD
3 rounds for time:
Run 400 meters
135 lb. Behind the neck Jerk, 9 reps
30 Push-ups

Cash Out: 30 Ring rows

Buy In: Deadlift 3, 5 or 7

WOD
7 rounds for time:
65 lb. Thruster, 10 reps
10 Pull-ups

Cash Out: 30 Ring dips

Rest day. Do something fun.