Tuesday, June 27th

WOD

Tabata Double under
Tabata Hang Power Clean, 115/85
Tabata L-Sit
Tabata Burpee Over the Bar

Complete each exercise for 8 rounds of 20 seconds of work and 10 seconds of rest then move to the next exercise until all 4 exercises have been completed for 8 rounds.

Post total reps for each exercise to Comments.

Monday, June 26th

WOD

Every 2 minutes on the minute for 20 minutes (10 rounds)
2 Pause Front Squats

Cash Out

3 attempts:
Max strict pull-ups (reps)
Max flexed arm hang (seconds)

Post loads, reps, and times to comments

Sunday, June 25th

Heads up! Today (Sunday) at 4pm is our Summer Social Barbecue! Don’t miss it!
4pm at the roofdeck on the corner of 91st and 3rd Ave.

Oly WOD

Snatch
1-1-1-1-1

Clean & Jerk
1-1-1-1-1

CrossFit WOD

For time
Run 1600m
Rest 3 Minutes
Run 1200m
Rest 2 Minutes
Run 800m
Rest 1 Minute
Run 400m

Post time to Comments.

Saturday, June 24th

Heads up! Sunday at 4pm is our Summer Social Barbecue! Don’t miss it!
4pm at the roofdeck on the corner of 91st and 3rd Ave.

KHour WOD

In teams of two complete the following for time:

100 snatch (75lb/55lb)
100 box jump overs (24”/20”)
100 toes to bar
100 sumo deadlift high-pull (75lb/55lb)
100 burpees over the bar

Complete the movements in order, but partition as desired.

Post time to comments.

Friday, June 23rd

Heads up! This Sunday at 4pm is our Summer Social Barbecue! Don’t miss it!
4pm at the roofdeck on the corner of 91st and 3rd Ave.

Also, if you’re still interested in signing up, today is your last chance to get your body fat measured and sign-up for our body composition change contest!

WOD

10 rounds for time
5 thrusters, 115/85
5 strict pullups

Post time to comments