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Monday 5-23-16

22
May

Monday 5-23-16

WOD

3 Rounds of:
30 Burpees
30 Pull-Ups
30 Thrusters (75/55)

For Time

EXTRA

Strength: 

1: Mid-thigh Snatch: 10 rounds – Every 90 seconds, complete:

-3x Mid-thigh snatch (Work up to a max for the day)

2: Back squat: Warm up then:

-80% x 3 reps superset with 20m prowler push (medium weight…maintain speed thru the whole 20m)

-85% x 3 reps superset with 20m prowler push

-90% x 3+ reps superset with 20m prowler push

*If you have a true 1 RM, take percentages off 90% of that number. Also, hit the prowler on the 2 warm up sets before the 80% for a total of 5.

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[styledbox type=”warning” align=”center”]The Competitive Edge BootCamp classes are here! Come join Coach Joyce Mon-Fri 5AM, 7AM or 8AM, Sat 8AM, for 45 minutes of booty burning badassness!!! [/styledbox]

[styledbox type=”information” align=”center”]New morning hours: (Mon-Fri)

5AM Bootcamp and Open Gym

6AM CrossFit Class

7AM Bootcamp (only)

8AM Bootcamp (only)

9AM CrossFit Class

10AM CrossFit Class

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[styledbox type=”download” align=”center”]May Events:

May 30th: Memorial Day Hero WOD, Open Gym 9AM-11AM

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1 Response

  1. ALEX’S FAREWELL WOD

    19 Min AMRAP
    ————-
    19 Deadlifts
    19 Box Jumps
    19 Pull ups
    19 Wall Balls
    19 Burpees
    19 Toes 2 Bar
    19 Thrusters
    19 Double Unders
    19 Push Jerks
    19 Cal Row

    Alex
    Casey
    Monica
    Shelly
    Chris
    Johnny
    Maynard
    Peyton
    Bobby

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