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
