WOD
A1) Thrusters 8/8/8/8/8
B1) Ring dips 6/6/6/6/6
B2) Plank holds 45 sec x 4
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WOD
AMRAP in 4 min:
15 KB swings (53#/35#)
20 Double Unders
1 min rest
AMRAP in 4 min:
10 pull ups
10 barbell sumo deadlift high pulls (75#/65#)
1 min rest
Max sit ups in 2 min
WOD
-5 rounds for time-
400m run
10 bar facing burpees
15 front squats (bar must come off the ground) (95#/65#)
[yt]http://www.youtube.com/watch?v=chKogKVJB8M[/yt]
…SWOD:
A1) Hang cleans 5/5/5/5/5 (sets must be done “unbroken”)
A2) Toes-to-bar 10/10/10/10
WOD:
AMRAP in 10 min
6 deadlifts (185#/135#)
12 hand lift push ups
18 box jumps (24″/20″)
CrossFit 858 Weekly Challenge
This week’s weekly challenge is: …
WOD:
AMRAP in 15 min
12 burpees
10 thrusters (95#/65#)
8 sit ups
200 m run
[yt]http://www.youtube.com/watch?v=4OhqIGYqELk[/yt]
…
WOD
AMRAP in 3 min
12 Kettlebell SDHP (53#/35#)
12 Kettlebell swings
Then, rest 1 minute
-3 rounds for time-
15 deadlifts (155#/115#)
10 hanging power cleans
5 push jerks
SWOD: 20 min to work up to 1 rep max of push press
WOD:
AMRAP in 10 min
400m run
30 air squats
Reminder: Coach Dawn Fletcher of Fletcher Fitness will be holding her Nutrition Course at …
WOD:
Buy in: 40 sit ups
-6 rounds-
200m run
16 lateral box jumps (24″/20″)
16 double unders (singles x 4)
Cash out: 40 sit ups
-for time-
What is a lateral box jump? Look below:
[yt]http://www.youtube.com/watch?v=U_NQRHsy4z8[/yt]
SWOD: 20 min to work up to your 1 rep max of back squat
*Be sure to log this lift into your WOD Journals!!
WOD:
AMRAP in 6 min
10 pull ups
15 hand-lift push ups
…HAPPY LABOR DAY!!
We will be having open gym from 10am – 12pm only.
Come by to make up a missed WOD, work on some skills, or just hang out!
Be safe and responsible this weekend and we’ll see you …