Saturday 07.22.17

Time to Carry your Buddy!

OLY Class with Coach Darcy: 8:30am

Team WOD: 9:30am
“Buddy Carry”
Teams of 2
As Many Rounds (and Reps) As Possible in 20 Minutes
20 Slamballs (30/20)
20 Toes to Bar
20 Wallballs (20/14)
100m Buddy Carry

CrossFit Teens with Coach Keri: 10:30am

Friday 07.21.17

Please welcome our newest members; Jackson, Shermon and imaginary Max (he snuck out before the picture!)

WOD:
“Purple Drank”
4 Rounds For Time
6 Deadlift (225/185)
12 Ring Dips
40 Double Unders

Thursday 07.20.17

More push ups!? Yup! At least these are not Deficit HandStand Push Ups!

WOD:
“Press Release”
3 Rounds For Time
30 KettleBell Swings (70/53)
400m Run
20 Hand Release Push Ups
Rest 2 minutes between Rounds

BOOT CAMP WOD:
3 Rounds
As Many Rounds (and Reps) As Possible in 7 Minutes
5 V-Ups
10 Air Squats
15 Ground 2 OverHead (45/25)
20 Mountain Climbers
*Rest 2 minutes between Rounds

Wednesday 07.19.17

Time to drop under that bar for some Squat Snatches!

STRENGTH: Build to a Heavy Squat Snatch

WOD:
“Burpee Madness”
50 Burpee Box Jump Over (24/20)

Tuesday 07.18.17

The new computers are a wonderful addition. Make sure you log in and enter your score!

WOD:
“Work That Booty”
For Time
500m Row
21 Overhead Squat (95/65)
21 GHD Sit Ups
500m Row
15 Overhead Squat (95/65)
15 GHD Sit Ups
500m Row
9 Overhead Squat (95/65)
9 GHD Sit Ups
500m Row

BOOT CAMP WOD:
5 Rounds For Time
500m Row
400m Run
Rest 1 minute in between rounds