Thursday Workout: SP, Team WOD

Please note our Labor Day Schedule (September 7):
  • 11am: Essentials
  • 12pm: CrossFit Make-up (will be a suggested “Hero” WOD)

Don’t forget about the potluck this Friday!!



Shoulder Press, 5×5, building in weight each set, rest 1-2 minutes between sets


1 Time Thru: 4 Minute Stations for Max Reps of the Following:

  • Wall Ball (20/14)
  • Burpee Pull-up (Advanced: Burpee Muscle Up)
  • Lunge with Plate Overhead (45/25)
  • Row (Calories)*

*Notes: Teams of 2 (only one person working at a time). Sub Burpee + Ring Row if necessary, and do unweighted lunges.  For Row, must switch every 20 strokes – so make them count!


1. September 4: First Friday Potluck at the Gym!

2. September 11: Join us for Fridays After Five!

3. Dominique is competing in the 2015 Harvest Queen Autumn Strongwoman Competition on September 5!

4. Competition Class Starting back up September 6!

3 thoughts on “Thursday Workout: SP, Team WOD

  1. BP: 225
    WOD: 362 rx

  2. Shoulder Press:
    Lex – 65#
    Joe – 80#

    WOD: 327 reps
    Lex – Rx
    Joe – 25# plate lunge

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