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Strength

Deadlift

WOD

20 c+j 135/95
EMOM
6 Burpees over the bar

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Strength

Shoulder Press

WOD
8 rds for time

8 Front Squats

24 DU

 

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Just a heads up!  Next Monday the 1st, there will only be ONE class at 11am.  We will be doing MURPH so get ready!

Strength

Back Squat

WOD

12 min AMRAP
200m run
6 stone to shoulder
8 T2B

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WOD

“Adrian”

7 rds for time

3 Forward Rolls

5 Wall Climbs

7 T2B

9 Box Jumps

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Strength

Deadlift

WOD

14 min AMRAP

14 GHD

7 Power Cleans

28 DU

**NO SKILL CLASS TONIGHT AT 6PM.  BUT THERE WILL BE OPEN GYM FROM 6-7PM**

Strength

Shoulder Press

WOD
4 rds for time:
100m waiter walk
15 box jumps
15 KB swings

NO OLY CLASS TONIGHT.  REGULAR CROSSFIT AND OPEN GYM AT 6PM

 

Strength

Front Squat

WOD

20 push-ups
20 thrusters
20 abmat
20 sdhp
20 pull-ups
20 front squat

Strength

Split Jerk

WOD

21-15-9-15-21

WB

Burpees

Strength

Back Squat

WOD

“Annie”

50-40-30-20-10

DU

Ab Mat

-then-

800m Run

Strength

Bench

WOD

6 min AMRAP
200 m run
10 HSPU
1 DL
Rest 2 min
6 min AMRAP
1 DL
10 HSPU
200 m run

**DON’T FORGET ABOUT OUR MU CLINIC AT 6PM**

Archives
CrossFit Terminology

AMRAP - As Many Rounds/Reps as Possible

BW - Body Weight

C2B - Chest to Bar

K2E - Knees to Elbows

KB - Kettlebell

DB - Dumbbell

EMOTM - Every Minute on the Minute

GHD - Glute Ham Developer

HSPU - Handstand Pushups

OHS - Overhead Squat

SDHP - Sumo Deadlift High Pull

WOD- Workout of the Day