6/26/20
WOD
Every 12 minutes for 2 sets, each for time:
50 Calorie Row
50 Wall-balls, 20/14-lbs.
50 Toes to Bar
Train At Home
Every 12 minutes for 2 sets, each for time:
Run 800m
50 Object Thrusters
50 Toes-to-Target
*Class sign up is required.
Dave Castro interviews incoming owner and CEO of CrossFit, Inc., Eric Roza. Filmed live June 24th, 2020. CrossFit® - (https://www.crossfit.com/)
6/25/20
WOD
18 minute AMRAP of:
6 Deadlifts, heavy
9 Ring Dips
12 KB Swings, 53/35-lbs.
15 Push-ups
Train At Home
18 minute AMRAP of:
6 Object Deadlifts
9 Chair Dips
12 Object Swings
15 Push-ups
*Class sign up is required.
6/24/20
WOD
Every 2:00 for 7 sets
Clean + Hang Clean + Split Jerk
For time:
30 Squat Clean and Jerks, 155/105-lbs.
Train At Home
For Time:
30-20-10 reps of:
Object Cleans
Object Bent Over Rows
*Class sign up is required.
6/23/20
WOD
Every 5:00 for 5 sets, each for time:
10 Strict Pull-ups
15 Kipping Pull-ups
Run 400m
Train At Home
Every 5:00 for 5 sets, each for time:
20 Push-ups
30 Squats
Run 400m
*Class sign up is required.
6/22/20
WOD
Every 2 min x 7
Strict Press, 3 reps
DB Floor Press, 10 reps
10 minutes:
50 Strict HSPU
In remaining time, AMRAP of:
10 Burpee Box Jumps, 20”
10 DB Step-ups, 20“
*use heaviest floor press DBs, 20” for male and female.
Train At Home
Every 2 min x 7
Object Strict Press, 6-12 reps per arm
Object Floor Press, 6-12 reps per arm
*Adjust rep scheme based on weight of your object. If light use higher number of reps, if heavy use lower number of reps.
10 minutes:
50 Pike (or Strict) HSPU
In remaining time, AMRAP of:
10 Burpee Box Jumps, 20”
10 Object Step-ups, 20 “
*If no box is available change to burpees and lunges.
*Class sign up is required.
6/21/20
WOD
Rest Day
6/20/20
WOD
For Time:
Run 5km
Train At Home
3 Rounds Each for Time:
1000m Run
Rest 3 Minutes between rounds
*Class sign up is required.
6/19/20
WOD
For time:
200 Double-unders
Then,
4 rounds of:
20 Cal Row
20 Toes to Bar
Train At Home
For time:
200 Double-taps
Then,
4 rounds of:
15 Burpees
30 Sit-ups
*Class sign up is required.
6/18/20
WOD
Every 2:00 for 5 sets:
Front Squat, 5 reps
*Taken from ground.
20-18-16-14-12 reps for time of:
Dumbbell Front Squats, 50/35-lb. X 2
Push-ups on DBs
Train At Home
20-18-16-14-12-10-8-6-4 reps for time of:
Goblet Squats
Push-ups
*Class sign up is required.
Thank you!!
Yesterday You all raised over $1,800 for our Black Lives Matters fundraiser! Together with the donation from Train Fitness we are donating a grand total of $2,111! Great job showing your support and working out together for this cause!
6/17/20
WOD
Every 2:00 for 7 sets:
3-Position Power Snatch
(Floor, Hang, High Hang)
For time:
Run 600m
30 Power Snatches, 115/75-lbs.
Run 600m
Train At Home
For time:
Run 1200m
60 1-Arm Object Snatches
Run 1200m
*Class sign up is required.