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Weekly WOD Updates 7-13 to 7-18

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Updates:
Our first ever, "Bring a Friend Week" will be July 27th to August 1st! Bring a friend to as many, and any classes as you would like!

Article Of The Week:
How can one get better at Crossfit? Good tips from the people over at Eternal:

Video Of The Week:
Fixing the dreaded tight heel cords:

Nutrition Information Of The Week:
Top 10 reasons to avoid GMO's:

THIS WEEKS WORKOUTS

Monday 

Met-Con 

12minute AMRAP 

12-Power Snatches 75/55

12-Wallballs 20/14

Skill

1 Power Snatch + 1 Overhead Squat + 1 Full Snatch 

 

Tuesday 

Skill 

Shoulder Press 5x5 heavy as possible 

Met-Con

3-Hang Clean & Jerk 

6-Toes to Bar

6-Hang Clean & Jerk 

12-Toes to Bar 

9-Hang Clean & Jerk 

18- Toes to Bar 

12-Hang Clean & Jerk 

24- Toes to Bar 

 

Wednesday 

Skill 

Peformance: Handstand Walk

Fitness: Tabata Handstand Holds 8 sets of 20 seconds on 10 seconds off 

 

Met-Con

"Partner WOD"

25-Burpees

400m Run with 20/14 Wallball

25-Pull ups

400m Run with 20/14 Wallball

25-HSPU

400m Run with 20/14 Wallball

25-Chest to Bar Pull Ups

400m Run with 20/14 Wallball  

 

Thursday 

Met-Con

2:00 minute Max Effort Double-Unders 

-then- immediately go into 

21-15-9

Ring Dips

Box Jumps 30/24

KB Swings 70/53

Skill

Thrusters : ) 5 x 5 (your welcome) 

 

Friday 

Skill 

Front Squats 8 x 2 of 1 1/4 

Met-Con 

7-Deadlifts 185/135

14-Pistols 

21-Double Unders 

 

Saturday 

Skill 

Close Grip Bench Press 5x5 (heavy as possible) 

 

Met-Con 

3 minute AMRAP of 

500m Row 

ME Thursters 95/65 in remainder of time

2 minute rest

4min AMRAP 

500m Row 

ME Push Ups 

Rest 2 minutes 

3 minute AMRAP of 

250m Row 

ME Thursters in 95/65 in reminder of time

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Guest Saturday, 16 December 2017