WOD Friday, 06 July 2018 15:01

Friday 7/6/18
For time 
30-24-18-12-6
Cal row 
*200m run after each set of rowing 

Midline/Core conditioning 
10 minutes of Turkish getups


WOD Thursday, 05 July 2018 17:11

Thursday 7/5/18
AMRAP 15 min
30 Dubs
15 KB swings 53/35
30 Dubs
15 Burpees

*

Midline/Core: 

TABATA Hollow Rocks or Ab Mat Sit-Ups


WOD Wednesday, 04 July 2018 00:00

On June 20, 2013, nineteen members of the Granite Mountain Hotshots firefighting team tragically lost their lives while fighting a fire in Yarnell, Arizona.

 

HOTSHOTS 19

6 Rounds for Time

30 Air Squats

19 Power Cleans (135/95)

7 Strict Pull-Ups

400 Meter Run


WOD Tuesday, 03 July 2018 00:00

Tuesday 07/03/18

10 minutes to build to heavy sumo deadlift 

*

For time 

400m run 

75 wall balls 20/14

50 pull-ups 

25 sumo deadlift high pulls 135/95

400m run


WOD Monday, 02 July 2018 17:24

Monday 7/2/18
For time 
100 cal row 
*Every 2 minutes including 0:00, 15 Thrusters 75/45

Midline/Core conditioning 
5 sets 
1:00 plank 
1:00 rest


CrossFit Journal: The Performance-Based Lifestyle Resource 

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