W.O.D. – Workout of the Day

Announcements:

• TONIGHT!!!! Friday, July 6th, we will be having Happy Hour at the gym starting at 7pm!!This is a GREAT opportunity for all of us to catch up, also to welcome some of the newer members of CrossFit 858!!I’ll

Announcements:

• Friday, July 6th, we will be having Happy Hour at the gym starting at 7pm!!This is a GREAT opportunity for all of us to catch up, also to welcome some of the newer members of CrossFit 858!!I’ll get

Happy 4th of July!!  We are CLOSED unti 12pm tomorrow, July 5th!

Announcements:

• Friday, July 6th, we will be having Happy Hour at the gym starting at 7pm!!This is a GREAT opportunity for all of us to catch up, also to welcome some of the newer members of CrossFit 858!!I’ll get

Announcements

• 4th of July we will be CLOSED and will reopen on Thursday July 5th at 12pm.  There will be NO morning classes on July 5th
• IT’S BACK!  This Friday, 6th, we will be having a PALEO Happy Hour at

Reminder

As a friendly reminder, please review our Late Policy and the reasons why we have one.  ALL potential members are welcome to come and try us out, but please arrive on time so you do not miss important briefings …

Friday 6/28

SWOD: Clean and jerk 4/4/3/3/3 (start your first set at 70% or more of your 1RM) Then,

A1) *HSPU 8/8/8/8/8 -or- Inverted plyo box push-ups 10/10/10/10/10

A2) Ring rows, max reps in 20 seconds x 5 sets…

WOD

45 seconds Row (for max calories)

15 seconds rest

45 seconds Lateral Burpees over barbell

15 seconds rest

45 seconds Knees-to-elbows

15 seconds rest

45 seconds Double unders

15 seconds rest

45 seconds Barbell push-press (65#)

15 seconds rest…

WOD: 

AMRAP in 6 min

3 power cleans (155#/115#)

6 sit ups

9 box jumps (24″/20″)

-Rest 2 min-

400m run

10 alternating KB snatches (53#/35#)

10 alternating single leg KB Deadlifts (53#/35#)

-4 rounds for time-

Check out these …

BENCHMARK WOD: “Cindy”

5 pull-ups

10 push-ups

15 air squats

-AMRAP in 20 min-

CLICK HERE to protect your hands!