Skill/ strength
For 15 minutes do one exercise every minute.
Starting with
5 Bench Press 95/65
Min.2
5 Box Jumps 24/20
Min. 3
5 Overhead squats off rack
Go up in weight and hight on Box Jumps

WOD Chipper
400 meter run
20 Hang Snatches 75/45
5 strict Pull ups
5 Hand Stand Push Ups
400 meter run
20 Hang Cleans 95/65
5 strict pull ups
5 Hand Stand Push Ups
400 Meter run

LI
HS 65/35
HSPU Box 15
HC 75/45

LII
HS 45/25
HSPU
HC 65/35

WOD 1
AMRAP in 10
6 burpee over bar
3 power cleans 135/95
1 push jerk

INT
115/85

SCALED
105/75 or lower

OR

WOD II
4Rounds for time
5 Power Snatch 135/95
3 Overhead Squat
Down and Back Sled Push 180/90
INT
115/85

SCALED
105/75 or lower

One hour class taught by Naja Muller.  It will be using the foundation of Chinese acrobatics and the contortion tradition to give you more overall flexibility and mobility throughout your body.  Naja has over 10 years experience in Circus Arts, as a teacher, choreographer and performer.  Naja studied in San Francisco at the San Francisco Circus Center where she received specialized training and studied under Master Lu Yi and Xia Ke Min in Chinese acrobatics.  Having more flexibility will be very beneficial to your CrossFit regimen.

Welcome Tara.  First female member of the Whip It CrossFit Muscle-Up Club!  You Go Girl!!!

Strength/Skill
Clean and Jerk
2x2x2x2x2
Start light and move up in weight

WOD
5 Rounds
20 SDHP 95/75
25 Back Extentions
20 Wall Ball Shots 20/14

Comp 115/85

LI
85/65
14/12

LII
65/35
12/8

Non Rx Competition WODs

WOD 1
9 Min AMRAP
Partner A must complete:
30 Clean and Jerks (Men-75/Women- 55)
then Partner B must complete
30 Snatches (Men-55/Women-45)
With the remaining time both partners must alternate however they wish and complete as many Burpees as possible.

WOD 2
7 Min time Cap
1000m Row (Both Partners must row)
After row each time must complete as many deadlifts (Men-165/Women 115) as possible
*while 1 partner is working the other must hold a plate (Men 25/Women 15) overhead. May not touch head or shoulders

WOD 3
11 Min Cap Chipper
40 Hand Release Pushups
60 Box Jumps 24/20
80 KB Swings 1.5/1
100 Air Squats
*If team completes they must start back at the beginning

A.Shoulder Press
2-2-2-2-2-2
Rest 1 to 2 Min. Between sets

AMRAP in 8 minutes of:
10 Pull-Ups
15 Thrusters (95/65 lbs)
30 Double-Unders
After 8 min.AMRAP
Rest 2 Minutes. Then
Run 800 Meter

LI 75/45
15 Double-Unders
LII 65/35
90 Singles

Congratulations to everyone that participated in the Whole Life Challenge! I think you all had some wonderful results, from weight loss, inches lost, improvements in WOD’s and strength to an overall healthier lifestyle! You should all be proud of yourselves for your hard work! Hopefully, you will all continue this lifestyle to some degree.

We would like to give a big congrats to our top 3 participants that really showed great improvements over these past weeks.

1st Place – Lauren Ramondetta

2nd Place – Louisa Morgan

3rd  Place – Elliot Hitchcock

Warm ups
Ham Stretches

Skill
Muscle Up Progressions
10 second Falls Grip Holds. advance = jump holds
Band Swings 3×3 or knee pull throughs
5 Ring Pull Ups or Ring jumps off box 3×3
5 Ring weight Transfers.

7 Rounds
1 Muscle Up
15 back squats 135/95
50 Meters Farmers Carry:Dumbbells,Kettle bells or Barbells 55/35

LI
10 Ring Dips
115/75
45/25

LII
7 Ring Dips
95/65
35/20