CrossFit & Sweat WODs Thurs June 13th 2019


YES! It’s back, our in house competition is coming July 13. Ready your swolemate, 1st WOD released and registration opens June 10th.
Registration is live! Click the photo to get signed up!
July 10th Join us for our clinic of the month with PT Dr Jereme to tell your lower back pain to SUCK IT! (Part 1) click the photo to register!

CrossFit:

35min. Running Clock:
10 Alt. Back Rack Lunges (Heavy As Possible)
immediately into;
10 Single Leg Deadlifts (Rear foot elevated & Heavy As Possible)
immediately into;
15/12 Cal Assault Bike Sprint or Row or 200m Run
Rest 90sec.

*Get as many rounds as you can, but don’t sacrifice form and quality on the barbell movements. 7-8 Rounds is ideal.

*5 reps on each leg for both movements. Team up and share equipment. Be sure to put your leg back on a 20″ box, or a bench for the single deadlifts. You may go up in weight a little at some point, but picking one solid weight would be best.

*Just put the weights you used for the score.

Sweat:

15min AMRAP:
30 Double Unders or 60 Singles
7 DB Thrusters 35/25s
7 Burpees

Rest 3min.

15min AMRAP:
10 DB Power Cleans 45/30s
15 Box Jumps 24/20″
200m run

Extra credit:
3 rounds
10 (each) Banded wood chops
immediately into;
1 min. Weighted Plank

(For the Banded wood chops, put a band around the rig at about shoulder level, straighten arms and use your core to twist- coaches watch a video to see how it’s done if you don’t know)

Categories: WOD

Leave a Reply

Your email address will not be published. Required fields are marked *

This site uses Akismet to reduce spam. Learn how your comment data is processed.