6.17.15 WOD

WOD: 

For time:

400m Sled Drag with Medball 20/14 

400m Sled Drag 

200m Sled Drag Backwards 

Note: sled weight for men is 116 and for women it is 81.  

6.16.15 WOD

WOD:

13 Minute AMRAP of:

1 Overhead Squat 95/65

10 Chest 2 Bar Pull-Ups

Note: each completed round add 2 reps to the overhead squats. 

6.15.15 WOD

7 Minutes to establish a 1RM Split Jerk

Rest 2 minutes then

3 Rounds for time of:

40 Kettlebell Swings 53/35

15 Burpee over the box jumps 24/20

Note: the KBS must be unbroken. Anytime you break the KBS you must add 5 reps to your burpee over the box jumps. 

Ex. if you break 2 times in the first round you must compete 25 burpee over the box jumps. Each round is reset back to 15 reps. If you don't break on any of the rounds you only need to complete 15 burpee over the box jumps. 

6.12.15 WOD

10 Rounds For Time:

Ascending Chipper

First round, complete 1 rep of each movement

2nd round, 2 reps of each & so on...

Wall Balls, 20/14# to 11/9'

Chest to Bar Pull Ups

Box Jumps, 24/20"

Thrusters, 95/65

Sumo Deadlift High Pull, 95/65

KB Swing, 53/35

Med Ball Clean, 20/14

20:00 time cap

Also, our first session of CrossFit Kids starts Monday!
Class is open to non-members also, so let your friends know.

6.11.15 WOD

WOD:

5 Rounds for time of:

10 Burpees

5 Back Squats, 225/135

6.10.15 WOD

WOD:

For Time:

200m Run

75 Double Unders

400m Run

150 Double Unders

800m Run 

150 Double Unders

400m Run

75 Double Unders

200m Run

6.9.15 WOD

WOD:

EMOM for 10:00

Every even minute 5 Power Cleans, 155/115

Every odd minute 10 Supine Ring Rows (feet even with hands)

2:00 rest, then:

50 Goblet Squats, 53/35

And, for those who don't Facebook...
Paige Rae Barillas was born June 7th to Coach Mary & Coach Leo.
Mom & baby girl are happy, healthy & doing great!
6 pounds, 7 ounces & 19 inches long