Wednesday
MAX EFFORT Hang Clean (squat) 1 rep max WOD 5 Rounds for time 7 Thrusters 135 14 Toes To Bar Post times and loads to WODHOPPER!!
MAX EFFORT Hang Clean (squat) 1 rep max WOD 5 Rounds for time 7 Thrusters 135 14 Toes To Bar Post times and loads to WODHOPPER!!
CrossFit Kids at 4:15 today and Thursday Team WOD this Saturday! Also, the 31st of October is Halloween and we will be doing a costume WOD. And the first Saturday in November is the bring a friend partner WOD so don’t forget! MAX EFFORT 1 Mile Run 10 Minutes of Double unders! Skill development: Work
MAX EFFORT Snatch Balance 1 rep max WOD 10 Minute AMRAP 10 Pull Ups 10 Push Ups 10 Sit Ups 10 Squats
Jessica on her honeymoon! There will be NO YOGA for ATHLETES today. Open Gym from 9:30 until Noon…..
WOD Three rounds for time of: 35/25 pound Dumbbell squat snatch, 15 reps, right arm 15 Sit-ups 35/25 pound Dumbbell squat snatch, 15 reps, left arm 15 Toes to bar Post times to WODHOPPER!!!
If you have not done ALL of the Power Fit games, do one of them today. Conditioning (not for time) 3-5 rounds of: 9 ring dips* 9 pass through with the parrellettes 15-20 GHD sit ups 15-20 Hip Extensions *work on muscle up progressions…. or get your first muscle up!!!
Today we are doing a partner team WOD! This will be fun!!! No you do not have to bring a friend (unless you want) in fact this workout is geared more for the regular member. SO come in and lets have some fun. Partner WOD: Rule: one person working at a time. One person resting.
CrossFit Kids today and Thursday at 4:15pm. Regular class will resume at 5pm. MAX EFFORT Split Jerk 3,3,3,3,3 (65,70,75,80,85%) WOD Either do 1 of the Power Fit WOD’s, or for time complete: 5 rounds of: Run 200m 10 Push ups (as always chest to deck!) 20 Kettlebell Swings (bell inverted over the wrists with
MAX EFFORT Snatch 5,5,5,5,5 (65,70,75,80,85% of your max) WOD 7 minute AMRAP Burpees….. Post times to WODHOPPER!
Yoga for athletes at 8am!! Open gym from 9:30am until noon! Come do one of the Powerfit WOD’s, work on a skill, or practice your Olympic lifts. We will have a TEAM WOD next Saturday!