Testing U/L Endurance-based on your DL and Upper Body Push Upper/Lower Endurance (15min) *Pair for judging —Already Tested? Use 2nd part of W1D3 Retest Slide — Have people do DL & UB Push if they haven’t
Testing Group 3 Rings (15min) + Squat Endurance (15min) *Partner up to help count and judge —Already Tested? Use W2D2 Retest Slide
Testing Rowing Rowing (40min) *2 heats/groups —Already Tested? Use W1D2 Retest Slide
Posted by 8PM! WIN 🙂 Cardio “Nancy” 5 RFT 400m Run 15 OHS (95/65) *2:30, 1min Optional BuyOut “Roped”
Building tolerance to muscle fatigue! That’s A GOOD thing! MetCon LM 9 RFT 3 HSPU 6 T2B 12 BoxJ (24/20) HSPU = 15sec, T2B = 15sec, BoxJ = 1min *Pick progressions you can keep moving through Optional BuyOut “Show &… Read more »
This WOD is gonna be the end of “may”…get it? Strength/MetCon 21-18-15-12 Thrusters Pullups *75/55, 95/65, 115/80, 135/95 10min Cap Optional BuyOut “Midline Bike”
It’s NANCY Day!! The day you didn’t know you were waiting for! 🙂 Strength/MetCon “Nancy” 5 RFT 400m Run 15 OHS (95/65) R = 2:30, OHS = 1min Optional BuyOut “Grip & Core”
This is a choose your own adventure kind of day! MetCon For Time 200 DUs 100/70 Calorie Row 70/50 Calorie Bike *Brainstorm a plan, write it up, then attack it Optional Buy Out “Boulder Shoulders” Endurance, after… Read more »
Who doesn’t like lifting some heavy weight? Slamming bars, perhaps? WL 15-20min to Find 1RM 1 Squat Snatch + 2 Overhead Squats It’s a great day to be lifting heavy and then relaxing!
Leave your mark on the floor. Then we mop it up… 🙂 WHY ARE YOU DRINKING WATER DURING THE WOD? CrossFit ain’t easy. I’d be lying if I said that it were easy. It’s simply not. Matter of… Read more »
🚨Programming For July 6th, 2020🚨
REMINDER: ONLY BROWN LEVEL SHOWN
Let’s make it a good one, Family!