THURSDAY WOD 6/18/15

17
Jun

THURSDAY WOD 6/18/15

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Schedule Reminder:
Olympic Lifting Skills Class tonight with Coach Christina 6:30 pm-7:30 pm!
CrossFit WOD
FITNESS

Workout of the Day
A.
Every minute, on the minute, for 15 minutes:
Minute 1 – Seated Strict Press x 8 reps
Minute 2 – Strict Pull-Ups x 5-6 (add weight if possible)
Minute 3 – Hanging Knee Raises x 8-10 reps @ 2110

B.
In teams of 3, complete as many rounds and reps as possible in 15 minutes of:
20 Calories of Assault Bike or Rowing
10 Dumbbell Push Press

As soon as the Assault Bike/Concept 2 is available, the next teammate jumps on and starts his/her 20 cals

 

 

PERFORMANCE

Workout of the Day
A.
Five sets of:
Push Press x 3 reps @ 11X1
Rest 2 minutes
*Increase weight after each round

B.
In teams of 3, complete as many rounds and reps as possible in 15 minutes of:
20 Calories of Assault Bike or Rowing
10 Dumbbell Push Press

As soon as the Assault Bike/Concept 2 is available, the next teammate jumps on and starts his/her 20 cals.

 

Boot Camp WOD
INTENSITY

A.
3 Rounds for time:
10 Toes thru Rings
20 Burpees
30 Sit Ups
400 m Run

*20 Min Time Cap
B.
2 Min ME Wall Balls
-1 min rest-
2 Min ME Singles or Doubles
-1 Min rest-
2 Min ME Box Jumps