Archive | August 2013

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30 August WOD

Mobility (on your own) Strength: 4×3 above the knees squat clean WOD: “Diane” 21 15 9 Deadlifts (225/155) Hand stand pushups Then 2 min rest 4 min AMRAP 30 double unders 15 Toes 2 bar 15 wallballs

Labor Day Weekend Schedule

Saturday: 0900 Sunday: 0900 Monday: 0900 (only) JC

29 August WOD

Mobility (on your own) WOD: 10 rounds 1 clean and jerk 5 pullups 10 pushups 15 squats *courtesy of crossfit.com

28 August WOD

Mobility (on your own) WOD: It is a secret…

27 August WOD

Mobility (on your own) Strength: 3×3 strict overhead press WOD: 90 double unders 70 wallballs (20/14) 50 kb swing (2/1.5) 30 ring dips

26 August WOD

Mobility on your own Strength 3×5 back squat @75% of 1rm 3×3 front squat @80% of 1rm 3×1 overhead squat @85% of 1rm WOD: 10 min AMRAP 5 hang squat snatch (115/75) 10 release pushups 15 box jumps (24/20)

Important!

Reminder there will be no class Sunday morning August 25. JC