WOD Thursday, 28 June 2018 20:50

Friday 6/29/18

For time 

400m run 

15 clean & jerks 135/95

30 wall balls 

800m run 

30 wall balls 

15 clean & jerks 135/95

400m run


WOD Wednesday, 27 June 2018 21:29

AMRAP 7 min

9 KB swings 53/35

6 deadlifts 185/135

3 hspu’s 

*

Midline/Core conditioning 

3 sets 

10 good mornings (empty bar)

20 back extensions 

30 ab mat sit-ups 

*

Take 10 minutes to stretch and mobilize

*

There will be no yoga tomorrow, Thursday, June 28th! Jenny is out of town :)


WOD Tuesday, 26 June 2018 20:29

10 minutes to find heavy triple back squat 

10 minutes to find heavy triple front squat 

10 minutes to find heavy triple overhead squat


WOD Tuesday, 26 June 2018 01:12

Tuesday 6/26/17

4RFT

400m run 

25 burpees 

*20min time cap 

*

Midline/Core conditioning 

3 sets 

10 hollow rocks 

10 v ups 

10 hollow rocks 

10 v ups 

1:00 rest between sets

*

By the way - 7AM classes will only be offered Monday-Thursday so please plan accordingly. Friday classes will be a normal schedule - 6AM, 9AM, 4PM and open gym 5-630pm


WOD Monday, 25 June 2018 14:45

Monday 6/25/18

“Fight Club”

3 rounds for total reps 

1:00 thrusters 95/65

1:00 power cleans 95/65

1:00 box jumps overs 24/20

1:00 pull-ups 

1:00 cal row

1:00 rest 

*

We now have punch cards at the front desk! Let a coach know if you want to buy one!


CrossFit Journal: The Performance-Based Lifestyle Resource 

Mobility WOD

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