Friday, May 20, 2016

Beach WOD on Saturday

Please note that the Saturday morning class will be different this week. Due to the weightlifting meet that will be happening at the gym the CrossFit class will be at the beach with Coach Reed! It will be at 8 AM at Jaycee beach.

After the WOD come out and support our lifting team as they will be competing on Saturday and Sunday. It’ll be a great meet so don’t miss out!

Zero Dark Thirty

Time is running out so please make sure if you plan to participate then you get in your registration before the deadline. All the forms can be found under the Event tab on this website. We are looking forward to having a great time while we honor those who have/are served/serving our country.


Warm Up: 200 m Run

then 2 rounds

  • 5 Inch Worm
  • 10 Ring Rows
  • 10 RDL + Kick

Strength/Skill:

Every 2 min for 6 min – 5 Back Squats @ 70-75% of Monday

Every 2 min for 10 min – 3 OVH Squats @ med

WOD: For time

64 Alternating Lunges

32 AMSU

16 Pull Ups

48 Alternating Lunges

24 AMSU

12 Pull Ups

32 Alternating Lunges

16 AMSU

8 Pull Ups

16 Alternating Lunges

8 AMSU

4 Pull Ups