WOD

WOD: Monday, June 27th

The rack position for a Front Squat: The bar sits up high on your shoulders, close against the windpipe, fingers open, and elbows are UP HIGH. Don't squat before getting into a good rack position.

Skill Review:
BTN Jerk

Strength:
Overhead Squat 3, 3, 3

Conditioning:
“Jeremy”
21 – 15 – 9
Overhead Squats (50% of 3RM)
Burpees

REMINDER: Next Monday’s class (July 4th) will be at 9am. All other class times are cancelled for the holiday. See you then!

WOD: Saturday, June 25th

Raise your hand if you love CrossFit

Strength:
Press 5, 5, 5

Conditioning:
10,9,8,7,6,5,4,3,2,1
DB C&J
50 ft Walking Lunges
Goblet Squats
50ft Sprint

See you all at 11:00am for yoga!

WOD: Friday, June 24th

Foam Rolling is ESSENTIAL to preventing your muscles and tendons from getting 'stuck'. Keep things moving with 5+ minutes daily on the foam roller.

Strength:
50ft Farmer’s walks

Conditioning:
3 Rounds
10 Star Jumps
15 Sit-ups
20 Push-ups
25 KB Swings
30 Double Unders

WOD: Thursday, June 23rd

The muscles that you CAN'T see in the mirror are quite possibly the most important. Work on your single leg squats to develop your hamstrings and glutes.

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Strength:
Front Squat 8, 6, 4, 2

Conditioning:
“Fran”
21 – 15 – 9
Thrusters (95 / 65)
Pull-ups

WOD: Wednesday, June 22nd

Goblet Squat 101: Send the HIPS BACK, get your WEIGHT ON YOUR HEELS, hold the weight CLOSE TO YOUR BODY, force your CHEST UP and BREAK PARALLEL with your depth (not shown here).

Strength:
Push Press 5, 5, 5

Conditioning:
3 rounds of:
5 DB Presses
8 Burpees

Rest one minute

3 rounds of:
5 DB Push Presses
16 Box Jumps

Rest one minute

3 rounds of:
5 DB Jerks
24 Air Squats

WOD: Tuesday, June 21st

Beth and Dave completed their CrossFit Level1 Certification this weekend! They now know the magic behind why CrossFit works, and they are certified to coach. Congrats!

Strength:
Deadlift 5, 5, 5

Conditioning:
AMRAP in 12
7 Deadlifts
7 Knees to Elbows
14 Squats

WOD: Monday, June 20th

Skill Work:
Muscle-ups, Rope Climbs, Pull-ups, Waiter’s Walks, Dips

Conditioning:
6 Rounds of:
Every 5 Minutes complete the following for time:
Run Around Building
20 DB Snatches
10 Pull-ups

WOD: Saturday, June 18th

“Venom 2″
30 – 20 – 10
Thrusters
Burpees
Wall Balls

WOD: Friday, June 17th

Strength:
Power Clean 3, 3, 3

Conditioning:
7 Rounds
5 Power Cleans
7 Pull-ups
9 Sit-ups

WOD: Thursday, June 16th

Strength:
Back Squat 4×4

Conditioning:
1 cycle = 3 Rounds
5 Mini Man Makers
5 Goblet Squats
5 Box Jumps

rest 2 minutes and repeat three more times, for a total of 4 cycles.