Term 1 Week 8 WOD 30 box jumps 15 thrusters 15 pull-ups Rest 2:00 12 thrusters 12 pull-ups Rest 1:00 9 thrusters 9 pull-ups 30 box jumps Skill: Wall Walks Monday Kids Class @ 5pm Wednesday Kids Class @ 5pm If you have any questions please email [email protected]
Term 1 Week 7 WOD Obstacle Courses Skill: Rope Climbs Game: Dodgeball Monday Kids Class @ 5pm Wednesday Kids Class @ 5pm If you have any questions please email [email protected]
CrossFit Effects - CrossFitCF: Deadlift (3-3-3)80-85% of 1RMCF: Metcon (Time)5 rounds 10 DB Pair hang squat clean thruster, 20kg Run 400 metersExtra: Metcon (Time)5.4.3.2.1reps C&J 155lbs Muscle Up
CrossFit Effects - CrossFitCF: Metcon (Time)Five rounds Row 500m Run 400m 15 Bench press, 135lbs (Rx+185lbs)CF: Overhead Squat Pause (3-3-3)Build up to a 3rep MaxOLY: Snatch (1-1-1-1-1)
CrossFit Effects - CrossFitPart: Metcon (AMRAP - Rounds and Reps)20 Min AMRAP 14 Pistol Squats 8 Handstand push-ups 4 L-Pull-upsCF: Crossfit Games Open 18.3 (Ages 16-54) (Time)2 rounds for time of: 100 double-unders 20 overhead squats 115/80 lb 100 double-unders 12 ring muscle-ups 100 double-unders 20 dumbbell snatches 50/35 lb 100 double-unders 12 bar muscle-ups [...]
CrossFit Effects - CrossFitCF: Metcon (Time)AMRAP 20 minutes 10 Dumbbell Snatch 32.5kg 3 Rope Climb,CF: Overhead Squat (3-2-2-1-1-1)OLY: Snatch (1-1-1)