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Thursday 190926 HSPU and DUs

WODs 1, 2 and 3 for this Saturday are as follows and most are concurrent:

  1. 7-7:30am-Teams of 3: 3×1 mile relay run (CAN substitute row or run). Find your own teammates in advance OR during the 6:30am warm up period on Sat morning.
  2. 7-8:15am– Establish a 1 repetition maximum deadlift. As simple as it sounds… just make sure you stay within the time limit.
  3. 7:45-8:15am– With a partner, complete Fran for time. Work/rest, divide the 21-15-9 repetitions of thrusters (45/30kg) and pull ups any way desired. Find any teammate.
  4. 8:30-9:00am– A row event
  5. 8:30-9:00am– A sled event
  6.  9-10am– A barbell “Girl” named WOD event
  7. 9-10am- A barbell “Girl named WOD event with the same load as WOD 6
  8. 9-11am– A Floater WOD called Bike-n-Burp
  9. 10:15-11am– A Strength Ladder
  10. BIG WOD– like we do on Saturdays!
  11. Yes… we are taking it to Eleven on Saturday… Tacos are Served.

OOPS- guess I got carried away and posted more info than I initially intended. But from all the questions and inquiries about “What is going to happen during the Decathlon?!” I figured this would be a good way to get everyone involved and excited for Saturday.

So- are you in?!

John locks out during the olympic lifting practice competition last week. (way back in 2015!!)

Thursday’s WOD at 6, 7, 9am and again at 4 and 6pm
Three rounds for maximum reps:
1 minute of handstand push ups/push ups
Rest exactly 1 minute
1 minute of double unders
Rest exactly 1 minute
-then-
12 minutes to load up a 3 rep heavy back squat… post heaviest 3 rep load

Thursday’s Open Hour Training

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.

What are you looking for?

PERSONAL TRAINING

For those looking for one-on-one instruction to break new ground

GROUP CROSSFIT

For those looking for motivation in
a community setting

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