6/12/21
WOD
5 minutes of DT, 155/105-lbs.
Rest 5 minutes
5 minutes of DT, 135/95-lbs.
Rest 5 minutes
5 minutes of DT, 115/75-lbs.
*”DT” =
12 Deadlifts
9 Hang Power Cleans
6 Push Jerks
Fridays at 5:30PM
*Please note there will only be Endurance Class happening at this time, there will not be a regular CrossFit Class.
6/11/21
WOD
Front Squat 10-9-8-7-6-5-4-3-2-1 reps
Accessory:
3 x 12 Bulgarian Split Squats
3 x 12 Weighted Step-ups
3 x 1:00 Sandbag Bear Hug
Every Friday at 5:30PM
*Please note there will only be Endurance Class happening at this time, there will not be a regular CrossFit Class.
6/10/21
WOD
10 minute AMRAP of:
15 Push-ups
15 Kettlebell Swings, 53/35-lbs.
60 Double-unders
Rest 5 minutes
10 minute AMRAP of:
10 Push-ups
10 Kettlebell Swings, 53/35-lbs.
30 Double-unders
BARBELL CLASS WEDNESDAYS AT 5:30PM WITH COACH ELLIOTT
Space is limited, book your spot now!
6/9/21
WOD
3 sets each for time of:
10-8-6
Toes-to-Bar
Power Clean, 115/75-lbs.
Burpees over the Bar
- Rest 3:00 between sets -
BARBELL CLASS WEDNESDAYS AT 5:30PM WITH COACH ELLIOTT
Barbell work
Olympic lifting technique
Strength training
6/8/21
WOD
15 minutes to Establish:
5RM Thruster
“Thruster Run 3.0”
For time:
18 DB Thrusters
Run 200m
15 DB Thrusters
Run 200m
12 DB Thrusters
Run 200m
9 DB Thrusters
Run 200m
6 DB Thrusters
Run 200m
3 DB Thrusters
*Use two Heavy DBs
Barbell Class Wednesdays at 5:30PM with Coach Elliott
Barbell work
Olympic lifting technique
Strength training
6/7/21
WOD
Every 4:00 for 6 sets:
Row 250m
15 Deadlifts, 185/125-lbs.
10 Box Jump Overs, 24”/20”
Announcement:
New Classes starting this week!
Barbell Class Wednesdays at 5:30pm
Endurance Class Fridays at 5:30pm
6/6/21
WOD
Rest Day
6/5/21
WOD
"White"
Five rounds for time of:
3 Rope climbs
10 Toes-to-bar
21 Overhead Walking lunges, 45/35lb. plate
Run 400 meters
6/4/21
WOD
“Inception”
For time:
1 round of
800m Run
18 Chest to Bar Pull-ups
36 Wall Ball Shots
Then,
2 rounds of
400m Run
9 Chest to Bar Pull-ups
18 Wall Ball Shots
Then,
3 Rounds of
200m Run
6 Chest to Bar Pull-ups
12 Wall Ball Shots
*30/20-lb. Wall-ball.
6/3/21
WOD
20 minute AMRAP of:
25 Kettlebell Swings, 70/53-lbs.
150 Single-unders
25 Box Jumps, 24”/20”
150 Single-unders
25 Burpees
150 Single-unders