Daily WOD

Happy Belated Birthday Scott L. 

 

WORKOUT OF THE DAY

No 9:30am

Cycle Box 6pm

Drill: 5 Turkish Sit Up R/L, Bear Crawl Forward, Bear Crawl Backward (red line to rig), 2 Wall Walks- 3 rounds not for time

“Championship Helen”

5 Rounds For Time of:

400m Run

21 KB Swings 53/35

12 Pull Ups

Suggested Mobility: Lat Stretch, Foam Roll Lats, Downward Dog, Calf Stretch

WORKOUT OF THE DAY

8:30am Hero WOD

No Yoga

10am Lifting

“Roney”

4 rounds for time of:
Run 200 meters
11 Thruster 135/95
Run 200 meters
11 Push press 135/95
Run 200 meters
11 Bench press 135/95

Police Service of Northern Ireland Constable Ronan Kerr, 25, of Omagh, Northern Ireland, was killed on April 2, 2011 by a car bomb outside his home in Omagh. He is survived by his mother Nuala, brothers Cathair and Aaron, and sister Dairine.

WORKOUT OF THE DAY

8:30am Open Gym

8:30am Cycle Box

9:30am CrossFit

9:30am Yoga

AMRAP in 20 mins of:

Handstand Walk 20′ *Scale to Handstand Shoulder Taps-20

8 Box Jump Over 24/20

8 DB Snatch alternating arms 50/35

400m Run

Potluck Breakfast Sign Up on the Board!

WORKOUT OF THE DAY

5:30am/8:30am/3:30-5pm

ONLY Today

Clean- (full Squat)

5 reps @ 60%, 4 @ 65%

2×2 @ 70%, 2 reps @ 75%

2 @ 80%, 2 @ 85%

For Time:

10-9-8-7-6-5-4-3-2-1

Front Rack Lunge 135/95

Bar Facing Burpees

Stretch My Friends, Stretch!

WORKOUT OF THE DAY

Open Gym 9:30am-11:30am

Lifting 5:30pm

7 Rounds For Time of :

20/15 Calorie Row

25 AbMat Sit Ups

5 Deadlifts 275/185

Suggested Mobility: Hamstring Stretch w/rope

Holiday Schedule

12/24 8:30am ONLY 12/25 CLOSED 12/26 8:30am ONLY

12/31 8:30am ONLY 1/1 10am  1/2 5:30am/8:30am/3:30pm/4:30pm

WORKOUT OF THE DAY

Cycle Box 6pm

Front Squat-

2 sets of 5 reps @ 60%

4 @ 70%

4 @ 75%

4 @80%

EMOM x 12:
Odd: 15 Wall Ball 20/14

Even: 40 Double Unders

Suggested Mobility: Couch Stretch, Seated Center Splits, Calf Stretch/Roll Out

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