Saturday and Sunday
Sat. June 6. 8a-10a Open Gym Only! Sun. June 7. See Facebook for Open Gym times 6:10p Softball Game
Saturday and Sunday Read More »
June 2015
Friday
5:30a, 7a, 10a ONLY TODAY 1:30p-3:30p OPEN GYM WOD: A. Back Squat 3×3 @ 75%. B. Power Clean skill work. C. EMOM x 10 min. Power Clean *Work up to a moderate- heavy, with good position, power clean for the day. Perform 1-2 power cleans EMOTM, adding weight ~EOM.
Thursday
WOD: A. Double-under skill work B. ‘Annie’ 50-40-30-20-10 reps for time: Double-unders (2-1 ratio of SU-DU) Ab- Mat Sit Ups
Wednesday
WOD: 2 person teams/4 Rounds per person for time: 15 Cal. Row 15 pullups 15 Wallball (20#10′, 14#9′) *partner 1 rows 15 cal as fast as possible, then partner 2 completes 15 cal. partner 1 then completes 15 pullups, followed by p2 p1 completes 15 wb, followed by p2. rotate through for 4 rounds per
Tuesday
WOD: ‘Diane’. 21-15-9 reps for time: (12 min. cap) goal is sub 8! Deadlift (155,225) *scale to ~55-60% of 1 rm., Handstand pushup * show all options for HSPU- pushup/box/wall- no more than 2 abmats *Deadlifts should be unbroken or close to unbroken, no more than 2 sets. *HSPU should be scaled accordingly to finish
Monday
The 4th cycle of 2015 will be geared towards traditional CrossFit- General Physical Preparedness. We will follow a 5 on-2 off schedule, with team workouts on Saturdays for fun days and a complete rest day on Sundays. The template encourages new skill development, generates unique stressors, crosses modes, incorporates quality movements, and hits all three
