STRENGTH
Deadlift, 5-4-3-2-2
Notes: Start moderate and build each set to a heavy set of 2 (with good form)
WOD
Level 1
AMRAP 8:
- Hand Release Push-up x 6
- Russian Kettlebell Swing (40/25) x 10
- Jump Rope Single x 50
Level 2
AMRAP 8:
- Handstand Push-up x 6
- Kettlebell Swing (70/53) x 10
- Double Under x 40
Notes: For Level 2, if doing single unders do 2x reps (i.e. 80 per round) – for Level 1, scale is 50 single unders.
ANNOUNCEMENTS
Schedule Updates
- Please note that we have added a 7am CrossFit Class each Tuesday and Thursday
- Our Competition Class will occur every Sunday at 4pm
DL: 155, 175, 185, 195, 205
WOD: 4 + 7 (2 abmat HSPU, 53# Russians)
DL: 205
WOD: 8+2 (hand release pu, 53#russian, 80 su)
4+9
>
WOD: 4 + 49
1 abmat
DL: 225, 245, 265, 275, 275
WOD: 5, subbed 6x true pushups, Russian swings @88#
155,185,205,225,230
4+11 (1 abmat)
DL up to 365
5+8 (but mixed DU and SU)
5 + 20
DL up to 155#
3+2 [40# KB}
DL up to 305
WOD: 4 + 13
WOD- 4 + 2 rx except KB @ 40#
DL: 195
WOD: 4 + 16 maybe. I need to look at the White board.
4 + 27 … finally looked at the white board