6/19/21
WOD
"RJ"
Five rounds for time of:
Run 800 meters
15 ft Rope Climb, 5 ascents
50 Push-ups
Reminder: Endurance Class at 5:30PM!
6/18/21
WOD
Deadlift 10-9-8-7-6-5-4-3-2-1 reps
Accessory:
3 x 12 Romanian Deadlifts
3 x 10 Strict Pull-ups
3 x 8 Chin-ups
6/17/21
WOD
20 minute AMRAP of:
1:00 Handstand Hold
20 Alternating Dumbbell Snatches, 50/35-lbs.
30 Abmat Sit-ups
Reminder: Barbell Class tomorrow at 5:30pm!
6/16/21
WOD
3 sets of:
15-12-9 reps of:
Calorie Row
Burpees over the Rower
*Do a new set every 12:00 or rest while your partner goes, whichever comes later.
6/15/21
WOD
“Friendly Fran”
3 rounds for time of:
21 thrusters
21 chest-to-bar pull-ups
♀ 85 lb. ♂ 115 lb.
Coming Soon!
CrossFit classes specifically for Teens
Strength training, conditioning, technique work, skill development
All athletic and ability levels are welcome!
Stay tuned for more info!
6/14/21
WOD
Every 1:30 for 10 sets:
Power Snatch + Hang Squat Snatch
3 rounds for time of:
Run 400m
15 Hang Squat Snatch, 95/65-lbs
6/13/21
WOD
Rest Day
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