Why FRYYYYDAY? Because you will be FRYYYYED after this one!!!!!! The 5 & 6 P.M. classes will be open gym due to trainer constraints. The On Ramp/Foundations class will run as scheduled. WOD: “FGB-ish” 3 Rounds of 1 min/AMRAP of each movement with a 1 minute rest between rounds: -KB Swings 1.5/1 pood -Bench Press…
“Aerobic athlete vs. Anaerobic athlete (Like….CrossFit!!)” SO GET OFF THE SHI*#ER AND BECOME A CROSSFITTER!!!! W.O.D. 5 Rounds for time: 7 Deadlifts Sprint to other side of gym 10 Ring assisted pistols 21 Double unders Sprint back
WE ARE GOING TO RUN OUTSIDE. PLEASE BRING APPROPRIATE ATTIRE. W.O.D: 21-18-15-12-9-6-3 800 m Run Front Squat (95/65) (85/55), Ring Dips/Ring Push-Ups/Game Style Push-up 800m Run.
Warm up: 3 rounds of Cindy: round 1: slow and easy round 2: light to moderate pace round 3: moderate pace Skill: Power clean WOD 3 rounds of: 1 min power cleans (95/65) 1 min thrusters (95/65) 1 min back squats (95/65) 1 min mountain climbers 1 min rest Team tabata sled races
Warm up – Three rounds 10 D.U.’s 20 Lunges Shuttle run W.O.D. Complete as many rounds as possible in 20 minutes of: Push press, 10 reps (115/65) 10 KB Swings (1.5/1.0) 10 Box jumps, 24/20