Oh those sweet Summer Days!
Today’s WOD
In teams of 2
2 Rounds:
30 Burpees
5 KB Swings 1.5/1.0
25 Burpees
10 KB Swings
20 Burpees
15 KB Swings
15 Burpees
20 KB Swings
10 Burpees
25 KB Swings
5 Burpees
30 KB Swings
1 partner does the burpees while the other does the swings. Once the 1st round is complete, switch the movements for the second round.
Open Gym will be from 1pm to 3pm today. Lifting Class and Open Gym are cancelled tomorrow. Sorry for the inconvenience.
Shantel masters the rope climb!!! Way to go Shan!!!
WOD
“Cindy”
20 min amrap
5 Pullups
10 Pushups
15 Air Squats
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Today’s WOD
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Strength: Strict press to 5 rep max
Today’s WOD
7 Rounds:
5 HSPU’S
10 Deadlift’s 185/135
10 C2B Pullups
20 Double Unders
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Coaches Tips: Get your first round behind you as quick as you can and then try and pace yourselves keeping your rounds between 2-3 minutes. Keep your deadlifts unbroken as you’ll probably have to break up your pullups. The hspu’s and double unders are what they are. You either have them or you don’t.
Congrats to Lindsay who got her muscle up yesterday during open gym with the help from Coach Paul!! What an amazing accomplishment. Another big congrats goes out to Shan who has mastered the rope climb yesterday. The lifting class on Sunday mornings as well as open gym is a great opportunity to come in and work on skill development.
Lifting Class: The focus today with be on Olympic Lifting. Both the Snatch and Clean will be covered.
CrossFit Opens training at 10:30am. Come in with a plan. Pair up or team up with people who want to work on the same movement.
Coach Murf
Today’s WOD
In teams of 2
3 Rounds:
2 min max reps of Ball Slams 25/15
1 min rest
2 min max Burpees
1 min rest
2 min Sand Bag Cleans
1 min rest
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Today’s WOD
“Santora”
