Don’t forget our special hours today!
CrossFit Class: 8:30am, Noon, 4:30pm
Open Gym: 7:00am – 1pm
Lifting Club: 4pm – 5:30pm
WARM UP:
50 Single Unders
10 Bumper Jacks 2″
10 Bumper Jacks 4″
2 Rounds
10 Pass Throughs
10 Good Mornings
10 OHS
5 Inch Worms
50 Single Unders
10 Bumper Jacks 2″
10 Bumper Jacks 4″
2 Rounds
10 Pass Throughs
10 Good Mornings
10 OHS
5 Inch Worms
10 Scorpions
Then:
Mobility
Then:
Mobility
WIN
SKILL:
EMOM 8
2 Strict HSPU + 3 Kipping
*Sub. Box Piked Deficit HSPU Accordingly.
LIFT:
Deadlift
2 @ 60%
2 @ 70%
3 x 2 @ 80%
WOD:
“DEAD SHOT”
50 Ft. Farmers Carry (70/53) (53/44)
SKILL:
EMOM 8
2 Strict HSPU + 3 Kipping
*Sub. Box Piked Deficit HSPU Accordingly.
LIFT:
Deadlift
2 @ 60%
2 @ 70%
3 x 2 @ 80%
WOD:
“DEAD SHOT”
50 Ft. Farmers Carry (70/53) (53/44)
21 KB Dead Lift
21 HSPU
50 Ft. Farmers Carry
15 KB Dead Lift
15 DHSPU 2″
50 Ft. Farmers Carry
9 KB Dead Lift
9 HSPU 4″
*Perform Farmers Carry 25 Ft. Down + Back.
**Sub. DHSPU for regular HSPU and Box Piked as needed.
**Sub. DHSPU for regular HSPU and Box Piked as needed.
FIT
SKILL:
5 Rounds
10 BB Bench Press
Max Effort Front Plank
*Push up position.
LIFT:
Hex Bar Dead Lift
5×5
*Build
WOD:
21-15-9-6
SKILL:
5 Rounds
10 BB Bench Press
Max Effort Front Plank
*Push up position.
LIFT:
Hex Bar Dead Lift
5×5
*Build
WOD:
21-15-9-6
Dead Lift (135/95) (115/75)
H.R. Push Ups
35 Double Unders after each round (70 Single Unders).
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