Sunday Funday @9:30am
4 person team…the last of our fundraiser WOD. Still time to bring something in…..
Please sign up at front desk.
Strength: Weighted Push ups
5X5
8 Min AMRAP-
10 Deadlifts 135/95
15 box jumps 24/20″
15 Deadlift 185/135
15 box jumps
20 Deadlifts 225/155
15 box jumps
25 Deadlifts 275/185
15 box jumps
30 Deadlifts 315/205
15 box jumps
35 Deadlift 365/225
15 box jumps
In teams of 2 complete the following 3 RFT 400m Run (Sharing a plate) 45/25 (If you drop it 20 burpee penalty where dropped) 1000m Row (while partner holds a barbell 225/185) 40 Over & Unders
We are open this afternoon!! 12 min to complete 4×4 Weighted Pull Ups 4×4 Weighted Dips 0:00 – 5:00 Buy in – 100 D/U ..then.. AMRAP 12 OHS 95/65 8 Box Jump Overs 24″/20″ 5:00 – 8:00 rest 8:00 – 13:00 Buy in – 100 D/U …then.. 8 OHS 115/85 8 Box Jump…
20 min to complete: 3×10 single leg RDL (each leg) 3×10 Bent Over row 3×12 Single arm DB Power Row 3×12 DB Incline Lever Row 3×20 Shrugs “Christine” 3 RFT: 500m Row 12 Deadlifts 135/95 21 Box Jumps 24″/20″ *12 min Cap*
Women Of The 2010 CrossFit Games from Boomer Alred on Vimeo. For Time – 100 Sit-ups Rest 2 mins 100 Double Unders Rest 2 mins Wall Balls 45 /25 Rest 2 mins 100 Push Presses 45/25
HAPPY <3 DAY!! Strength: Bench Press 4X3 @ 70% Partner Wod 20 min Amrap 2 Clean and Jerks , 10 Pull Ups 4 Clean and Jerks , 15 Pull Ups 6 Clean and Jerks , 20 Pull Ups 8 Clean and Jerks , 25 pull Ups 10 Clean and Jerks , 30…
REMINDER MEMBERS – MEMBERS WHO WERE GRANDFATHERED INTO OLD PRICES ( BEFORE INCREASES TOOK EFFECT APRIL 15TH ) NEED TO KEEP THEIR MEMBERSHIP CURRENT/ NO LAPSES, IN ORDER FOR THOSE FEES TO REMAIN IN EFFECT. LAPSES WILL RESULT IN NEW CONTRACT FEES. 4th of July hours are 8 & 9 AM only and it is…