WEDNESDAY, JULY 12, 2017

 

NEW 8AM CLASS BEGINS THIS WEEK РEvery weekday, 8am WOD

calendar-july-2017-2

 

 

 

 

 

 

 

 

 

 

 

 

WOD: Filthy Fifty

50 Reps each of the following –

Box Jumps (24/20)

Jumping Pull-Ups

Kettlebell Swings (35/25)

Walking Lunge Steps

Knees to Elbows

Push Press (45/35)

Hip Extensions

Wall Balls (20/14)

Burpees

Double Unders

Spirit of the WOD РConsider this workout has 500 reps. Knees to Elbow, Wall Balls and Burpees will be the primary sticking points. If you are new to CrossFit within the last three months, consider completing this workout with 40 or even 30 total reps.

 

AFTER PARTY: 400m Cooldown Walk

 

***404 MISSFITS @ 10AM***

4-3-2-1 of the following –

Bar Complex’s (75#)

Wall Walks

200m Run after each round

*Bar Complex = 3 Power Cleans + 3 Front Squats + 3 Shoulder to Overhead

 

***404 ENDURANCE WOD @ 6:30PM***

Tabata Kettlebell Swings, then…

3 x 1000m Runs, Rest 4 Minutes between efforts

 

***404 BARBELL SKILLS & STRENGTH 8:30PM***

8 Minute EMOM – O: 3 Power Cleans E: 3 Power Jerks

2 Rounds –

Max Rep Clean & Jerks for 30 Seconds @ 40%, Rest 2 Minutes

Max Rep Clean & Jerks for 30 Seconds @ 50%, Rest 2 Minutes

Max Rep Clean & Jerks for 30 Seconds @ 40%, Rest 3 Minutes

Max Rep Clean & Jerks for 30 Seconds @ 40%, Rest 3 Minutes

Finish with 30 Back Extensions

 

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