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WODs for July 1st-July 6th 2019


Monday’s WOD at 6, 7, 9am and again at 4 and 6pm
Thruster
3-3-3-3-3
-then-
4 attempts at max duration L-sit hold
Post 3 rep max thruster and best attempt L sit duration… compare to April 9 2019

 

Monday 5pm Specialty Session- CrossFit Total Strength 
Front Squat-Push Press-Deficit Deadlift

Tuesday’s WOD at 6, 7, 9am and again at 4 and 6pm
Four rounds for time of:
15 DB split cleans (40/30#DBs)
21 pull ups
Post time, load, and scaling

Tuesday’s 5pm Open Training Hour

Wednesday’s WOD at  6, 7, 9am and again at 4 and 6pm
10 1-minute rounds of:
20 air squats
Max repetition clean and jerk (60/45kg)
Rest 2 minutes between rounds
Post load and total number of clean and jerks

Wednesday 5pm Specialty Session-CrossFit Total Strength
Hang squat cleans and split jerks

Thursday’s WOD at 7 and 9:30am ONLY- Happy 4th of July Long Weekend
“White” – A Hero WOD
Five rounds for time of:
3 rope climbs, touch ceiling Rx= start seated with feet locked on rope OFF of ground
10 toes to bar
21 overhead walking lunges (20/10kg)
400m run
COMPARE TO: July 4th 2017, July 12 2016!

No Open Training Hour

Friday’s WOD at 7 and 9:30am classes today ONLY- Happy 4th of July Long Weekend
As many rounds as possible in 15 minutes of:
200m row
15 push ups (Rx+ 7 handstand push ups)
10 front squats (50/35kg)
Post total number of rounds and scaling

No Open Training Hour

Saturday 9:30am WOD Happy 4th of July Long Weekend
Filthy Fifty- an individual WOD

Your progress tracker and results recorder.
View today’s workout and see the scoreboard.

MINDBODY

Due to the limits on class sizes. Every member must book their time slot in advance.

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PERSONAL TRAINING

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a community setting

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