WOD Thursday, 07 June 2018 20:10

Friday 6/8/18

For time: 

42 Med Ball Cleans 20/14

30 Cal Row 

21 Box Jumps 24/20

30 Med Ball Cleans 

20 Cal Row 

15 Box jumps 

18 Med Ball Cleans  

10 Cal Row

9 Box jumps 

*

Midline/Core conditioning 

5 sets 

Plank 1:00 on 1:00 off


WOD Thursday, 07 June 2018 14:40

You know what they say about couples who workout together! #Swolemates

Thursday 6/7/18

AMRAP 8 min

20 Reverse Lunges (in place)

15 Push ups 

10 KB swings 53/35

Take 20 minutes to stretch and mobilize


WOD Wednesday, 06 June 2018 17:32

Wednesday 6/6/18

21-18-15-12-9-6-3

Clusters 95/65

*200m run after each set, starts and ends with run 

Midline/Core conditioning 

200m suitcase carry right and left side 53/35 (walking)


WOD Monday, 04 June 2018 22:28

How did everyone do on their HSPU practice today? 

A lot of times we avoid doing things we aren’t good at because it’s just not as fun! But the only way to get better is practice, practice, practice so keep showing up on skill days! 

Tuesday 6/5/18

Deadlift

15 minutes to build to heavy triple 

5 rounds 

1:00 rowing (cals)

1:00 double unders 

1:00 burpees 

1:00 rest


WOD Monday, 04 June 2018 05:11

We hope you all had a relaxing weekend and are ready for a great week ahead!

Monday 6/4/18

Take 10 mins and practice HSPU’s, strict and kipping 

AMRAP 15 min 
75 wall balls 20/14
50 Pull-ups 
25 OH squats 135/95

Midline/Core Conditioning 
3 sets 
25 hollow rocks 
25 v ups


CrossFit Journal: The Performance-Based Lifestyle Resource 

Mobility WOD

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