Friday – 5 July 2019
20 min AMRAP 6 Strict Pull-ups 5 Strict Ring Dips 4 Strict HSPU WOD Guidance: first couple rounds should be able to be performed in... Read More
Thursday – 4 July 2019
***ONLY ONE WOD AT 10 AM*** Team “1776” Teams of 3 KB Swings 53/35 Box Jumps 24″/20″ Air Squats Push-ups Burpees Pull-ups Sit-ups Row (Calories)... Read More
Wednesday – 3 July 2019
Strength/Technique: 20 Min to establish heavy thruster (annotate weight). 21-15-9 Thrusters 75/55 Burpees Double unders 7 Min Timecap WOD Guidance: Choose thruster weight that you... Read More
Tuesday – 2 July 2019
Deadlift 3-3-3-3-3 WOD Guidance: Build to heavy set of 3 and preform 5x. Newer athletes focus on technique not weight.
Monday – 1 July 2019
‘Kelly” 5 RFT 400m Run 30 Box Jumps 24″/20″ 30 Wall Balls 20/14 WOD Guidance: This classic CrossFit benchmark is a great test of your... Read More