“Ball For Me”
400 Meter Run
10 Snatches (185/135)
400 Meter Run
20 Snatches (135/95)
400 Meter Run
30 Snatches (95/65)

WOD Guidance & Goal: The first weight should be heavy singles about 85% 1 rep max. The second weight around 70-75% of your 1 rep max completed in sets of 3. And the final set around 50% of your1 reps max completed in sets of 5. Target 15-17 minutes.

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Daybreakers, while we have not had any incidents at Daybreak and we have a good view our cars, please keep valuables at home or out of sight. There appears to be another wave of car break-ins in the area. See notice below.

FROM: THE CONCORD POLICE
TO: AREA COUNTRY CLUBS AND HEALTH CLUBS

08-08-2018

Felony Lane Gang Reported to be in the Region Warning to the local Country Clubs and Health Clubs

A group of transient thieves has been reported to be the region. The Group is known as the Felony Lane Gang. The gang has a history of breaking into cars at Country Clubs and Health Clubs where members may be inclined to leave their valuables in their cars in parking lots.
Historically male gang members will commit the breaks into cars checking unlocked doors and breaking windows. The males will pass the wallets, checks and ID cards to female gang members who will cash checks or attempt to make bank withdrawals.

The gang has been in the Towns of Wellesley, Wayland and Westborough in the last few days and members have been charged with crimes in Concord in the past few years.

We are asking for your assistance in taking your valuables from your cars and not leaving enticing items in the view of those who may look through windows before causing damage to vehicles.

Also please report any suspicious activity immediately to the Concord Police Department by calling 911 or 978-318-3400.

The Felony Lane Gang is a group of thieves based in Fort Lauderdale, Florida, that travels across the United States stealing identities and checkbooks from unattended cars (“smash and grabs”). With the stolen checkbooks and driver’s licenses, the gang cashes checks using the drive through lane of banks.

“Fran Complex”
21-15-9
1/3 Bar Muscle Ups, 1/3 Chest to Bar Pull ups, 1/3 Pull ups
Thrusters (95/65)

WOD Guidance & Goal: Choose a difficult, moderate then an easier pulling movement. Choose a weight for the thrusters you can do 10-15 reps straight. Target 10 minutes.

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4 rounds
600m hard, 100m easy, 100m walk
400m hard, 100m easy, 100m walk
200m hard, 100m easy, 100m walk

“The Chief”
5 Rounds
AMRAP 3
3 Cleans (135/95)
6 Push Ups
9 Air Squats
*rest 1 minute between rounds

The Chief: Each year in the United States Navy, a highly qualified and elite cadre of Sailors are selected and promoted to the join the ranks of Chief Petty Officer. Since 1893, “The Chiefs” have been relied upon by subordinates and superiors alike for their personal example, technical expertise and above all, their unique leadership capabilities.

WOD Guidance & Goal: Move as fast a possible for 3 minutes. Target 4+ rounds per amrap 3. Drop right into push ups from the cleans and burpee into the first squat. 

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EMOM 10
3 clean and jerks at 65%

EMOM 10
2 clean and jerks 75%

EMOM 10
1 clean and jerks 85-90%

“No Brainer”
Amrap 20
300m Run
20/15 Calorie Bike
Kettelbell Farmers Carry (53/35)

WOD Guidance & Goal: Target 4-5 rounds

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Today’s workout

“Chaos-Ish”
35/30 Calorie Row
30/25 Burpees to 6″ Target
45/40 Dumbbell Overhead Squat (50/35)
40/45 Pistols
25 Box Jump Overs (30/24)
20/15 Calorie Bike

WOD Guidance & Goal: xThis workout is a spin off of the workout “Chaos” from the CrossFit Games. Choose a dumbbell weight you can successfully get below parallel on all reps and execute in sets of 5. Target 10-15 minutes.

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“Semi-Charmed Life”
50 Handstand Push Ups
60 Chest to Bar Pull Ups
70 1 Arm Dumbbell Snatches (70/50)

WOD Guidance & Goal: Chip away at smaller sets of handstand push ups. Do not go to failure. Same with the chest to bars. The snatches should be heavy, 5-10 reps at time. Target around 25 minutes

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5 rounds
300m run
20/15 calorie bike
Sled pull 1 length of turf (185/135)

5 sets
3 power snatch + 3 overhead squats

5 sets
2 power snatch + 2 overhead squats

5 sets
1 power snatch + 1 overhead squat

“Numb”
3 Rounds:
3 Legless Rope Climbs
6 Push Jerks (225/155)
12 Deadlifts (225/155)
24 Sit Ups
48 Wall Balls (20/14)(10/9)

WOD Guidance & Goal: Break the push jerks into 3/3. Deadlifts should be unbroken. The wall balls are the workout. Start with a big set then chip away. Target 20-25 minutes.

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“Escape”
In Teams of 4 Complete:
7 Mile Bike
7K Row

WOD Guidance & Goal: Two athletes will work (bike and row) as the other two rest. Your team decides when to switch.

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Today’s workout