Wednesday, February 6, 2019

Hello one and all!

Hope you are having a great week.

Always a big day on Wednesday at the gym.

CrossFit - 6/12/330/430/530


5 Rounds- EMOM

12/9cal Row (max 30secs)

8/6 Burpee Box Jump Overs (max 30secs)

50 DU’s/75 SU’s (max 30secs)

You will spend 5 minutes at each station.

Pick a number you can finish in about 30 seconds and try to hit it everytime. Max 30secs of work through the 5 rounds so that may be just 30secs on/30secs off. Choose a number that you will have to push the pace to finish for each round.


4 Rounds

30sec Hollow Hold

30sec Superman Hold

45sec Weighted Plank

12 Single Leg Deadlifts (6 per leg)

Comp Class - 630pm

20 minutes to build to a heavy power or split jerk

4 Rounds each - alternate with partner

15 Deadlifts

10 Burpees over the Bar

5 S2OH

Class WOD

- Team 782