CROSSFIT

Announcements

Memorial Day WOD: 8:30am only. Come ready to work.

CrossFit kids last class was last Saturday. We will take sign ups again for the next 6 week block shortly after Memorial Day!

CrossFit Structured – WOD

Metcon (AMRAP – Rounds and Reps)

3 Rounds:

8 Strict Press @ 65%

**Rest 60 seconds

8 Strict Supinated-Grip Pull-Ups

**Rest 60 seconds

Plank Hold x 60 seconds

**Rest 60 seconds

Then……

4 AMRAP

10 Push Press @ 65%

20 Mountain Climbers (L+R =1)

Rest 4 minutes, and then the running clock reaches 8:00…

4 AMRAP

10 Ring Dips

10 Burpees

(4 min AMRAP’s need to be full sprints….110% effort!)

(Score is total rounds: of each 4 min AMRAP.)

CROSSFIT

CrossFit  May 22, 2017

Announcements

Memorial Day WOD: 8:30am only. Come ready to work.

CrossFit kids last class was last Saturday. We will take sign ups again for the next 6 week block shortly after Memorial Day!

CrossFit Structured – WOD

Metcon (AMRAP – Rounds and Reps)

3 Rounds:

8 Strict Press @ 65%

**Rest 60 seconds

8 Strict Supinated-Grip Pull-Ups

**Rest 60 seconds

Plank Hold x 60 seconds

**Rest 60 seconds

Then……

4 AMRAP

10 Push Press @ 65%

20 Mountain Climbers (L+R =1)

Rest 4 minutes, and then the running clock reaches 8:00…

4 AMRAP

10 Ring Dips

10 Burpees

(4 min AMRAP’s need to be full sprints….110% effort!)

(Score is total rounds: of each 4 min AMRAP.)