Thursday July 17th

As a Reminder we have open GYM 7AM for monthly Members Monday Thru Friday

Open Gym During regular Class time is not permitted

Also this SATURDAY Class July 19th Is CANCELLED,  HOME WOD will be announced.

 

 

Warm Up

200 M Run 3X

10 Goodmornings

10  Step Ups

10 DB Plank Row 5each arm

10 GHD Back Extensions

10 K2E

 

STRENGTH

DEADLIFT

5 @ 40%

5 @ 50%

5 @60%

 

WOD FOR TIME

2-4-6-8-10-8-6-4-2

Deadlifts

Box Jumps 24/20

*Inbetween Rounds 200 m RUN W/ 20# sandbag

 

Monday JULY 29th CrossFit High Impact Puhi

Warm up

600 m run

10 walking lunges

10 push ups

10 sit ups

10 jumping squats

Technique/Strength

Snatch

snatch balance

sots press

SNATCH

2-2-2-2-2

inbetween each set

1 rope climb  or 3 Rope progressions

MET CON

10- 8- 6- 4- 2 Reps for Time

Thrusters 115/75

Burpee Box Jump

*ON YOUR OWN*

Extra Credit (optional)

3 x 10

GHD weighted MedBALL Situps  20/15

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CrossFit Games champions Rich Froning and Samantha Briggs. Affiliate Cup champions Hack’s Pack Ute and Spirit of the Games recipient Kristan Clever.