June 14, 2016

CrossFit
WOD: 3 Rounds for Time
“Christine’s on the Road”
400m Run
12 Deadlifts 225/155
21 Box Jumps

Finisher: EMOM x 8:00
Unbroken Toes to Bar

CrossFit 101
Strength: Thruster 3-3-3-3-3

WOD 1) For Reps
2 Minutes: Max Rep Double Unders
*2 Minutes rest between rounds

WOD 2) 3 Rounds for Time
20 Thrusters (95/65)
*1 Minute rest between rounds

CrossFit Teens
Strength: Zercher Squats 5 x 3

WOD: For Reps
3 Rounds, 1 Minute Each Station
1. D-Ball/Slam Ball/Stone over Shoulder (use 2 time method)
2. 50ft Farmers Walks (KB/DB’s)
3. DB rows (Lawnmower style)

CrossFit Kids
*Coach Amanda’s Special Tumbling Class

Barbell Club
1) Front Squat 10 x 3 @ 70%
2) Snatch halting deadlift + pull (3+1 x 5 Sets (3 reps pausing at hang + 1 high pull)