Thursday, June 13, 2019

Hello all!

Enjoy this beautiful day out there and can’t wait to see you tomorrow!

We will be doing comp class on Saturday at 782 Athletics in the morning. This will run from 11 to 1.

We had a great workout there this morning with lots of sled pushes, heavy sandbag carries, and running. Come check out one of the classes there before the summer really hits!

CrossFit - 6/12/330/430/530/630/730


Every 90secs on the minute x 6 Rounds

Rds 1-3 - ME UB Strict C2B/Pullups (one set) or 5 Banded/Partner Strict Pullups

Rds 4-6 - ME UB Strict Ring Rows (scale up or down as needed with your feet)

Some high strength and muscular endurance gymnastics work here. Get it.


4 Rounds for Time

10/5 Ring MU’s or 20 C2B/Pullups/Ring Rows

25 Squat Jumps

100’ Farmers’ Carry

Prime Timers - 10am


Double DB Deadlift - 10reps x 3sets

Some higher volume here to work on your form picking things up off the ground

Active Hang from Bar - 10-20secs x 3sets

Some more grip work here.

Plank x 30secs x 3sets

And finally a bit of core work to balance everything out.

Work through these three movements.


15min AMRAP

150m Row

12 Squats

9 Ball Slams

Rest 1 minute


15 Pushups (3 sets of 5)

Adaptive @ 782 - 11am


3 Sets

5 Strict Pullups

7 Strict Box or Ring Dips

9 Plate G2OH


15min AMRAP

15cal Row

10 Shuttle Wheels

5 DB Clean & Jerks (each side)

- Team 782