Wednesday, August 7, 2019

Wild Wednesday!

Let’s get in and get after it.

Hope your week has been going fantastic and you are looking forward to a great rest of the week.

Remember to keep your Saturday, August 17th open. Beach WOD in the am and then social in the afternoon at 155 Richard Drive.

As well if you are free this Saturday, the 10th, come on out to the Antique Farm Show and Silent Auction at my dad’s farm.

As well shirts are going in tomorrow so last chance to get your order in!

CrossFit - 6/9/12/430/530/630

Strength

8 minutes to hit 4-5 sets

High Hang Clean + Hang Clean

or

2 Hang Power Cleans

This will help you build in weight and work on form leading into the EMOM with a few cleans being thrown your way.

6min EMOM

2 Cleans

or

2 Hang Power Cleans

Build in weight to the weight you plan on using in the workout!

Conditioning

4 Rounds - 16 min HARD CAP

3 Cleans (245/175) (205/135) (135/95) (95/65) - something heavy for singles

13 T2B/Leg Raises/Knee Tucks

23 Box Jump Overs

Try to hit your cleans in a full squat if possible, but power if need be or if you are new to the movement.

Stars 4 Life - 10am

Strength

Hang Power Cleans x 3reps x 4sets

We will practice your cleans for the first time here!

Get ready to get after it!

Wall Walks

We will get you back up the wall as well!

Conditioning

12min AMRAP- Partner - alternate movements

3 Hang Power Cleans

6 Burpees over the Bar

9 Squats

100m Run

Get in and get at it!

Comp Class - 630pm

  1. Class WOD

  2. HSPU Endurance

    1. 12secs on - 48secs recovery x 5 rounds

  3. Parking Lot Shuttle Runs E3MOM x 5 Rounds

  4. WOD of Class Choice!

We will be changing up the comp class style come September. We will be back in Saturday afternoons and Wednesday evenings!

- Team 782