WOD Thursday, 24 May 2018 02:17
Reminder, we’re only going to have one class on Memorial Day at 8:00 to do Murph! We’ll probably do it in two waves-one pretty close to 8 and one 15-20 min afer so we’re not all trying to do pullups at once. And bring a friend for free! It’s that kind of share the pain day.
AMRAP 8 mins
2-4-6-8-10-12-14 and so on...
Box jumps 24/20
10 hollow rocks
10 v ups
10 ab mat sit-ups
:10 hollow hold
*Rest 1:00 between sets
#crossfit #wcfr #squatsfordays #murph #memorialdaymurph
WOD Tuesday, 22 May 2018 02:13
Good sprint workout today everyone! Hitting that redline for an extended period pays dividends!
Note-there will be no day care this Wednesday.
Back squat 5-5-5-5-5
*20 hollow rocks between each set
1:00 rest between intervals
#crossfit #wcfr #sprint #work
WOD Monday, 21 May 2018 02:07
Hope you all got some recovery done this weekend and took some time to watch the amazing athletes at regional competitions! Pretty cool stuff. Tomorrow is a basic lung burner...let’s see how fast we can do this one...
*Every 3:00 including 0:00 200m run
Time cap 30 minutes
#crossfit #wcfr #burpees #cardio