Friday, July 19

Strength:

EMOTM for 15 min

10 Kettle Bell Swing (70/53)

10 wall ball (20/14)

Kbs on even and wall balls on odd

WOD:

3 rds

8 Burpee box jump

400 m run

10 pull ups

July 16

Skill/strength:

100 pull ups

WOD:

"JT"

21-15-9

HSPU

Ring Dips

Push Ups

We love CrossFit! We love CrossFit! We love CrossFit! We love CrossFit! We love CrossFit!

July 10

Strength:

        Deadlift 

   3 rounds

5 light, med, heavy

WOD:

5 rounds

10 knees to elbows

10 dips

10 weighted lunges (25/45)

We love CrossFit! 

July 9

Strength: 

Front squat. 

3 rounds

5 light, med and heavy 

WOD:

2 min double Unders

3 min wall balls (14/20)

3 min kbs (54/35)

2 min double Unders

No time to rest in between. Score is your total reps. 

We love CrossFit! We love CrossFit! We love CrossFit! 

July 5

Skill: partner stretch

WOD:

3 rounds 

25 kbs (53/)35

25 box jump (25/32)

25 sit ups 

400 m run 

Congrats to Rachael for doing all sit ups this morning for the entire WOD! (Thats 75 btw!) She has just been making leaps and bounds! Great job Rachael! 

Love this pic btw! 

July 2

Skill:
Front squat
3 rounds

5 light, 5 med, 5 heavy

WOD:
1 mile run
50 pull ups

It is super hot outside so make sure you drink tons of water before you come in!

Make sure you say hi to our newest CrossFit couple! They are tearing it up!

July 1

Warm up.

WOD:
"Barbara"

20 pull ups
30 push ups
40 sit ups 50 squats

Today is a big day, lots of reps and lots of work so make sure you drink tons of water before you come in!