530 pm class putting in some work

Warmup: 10 minutes of

10 jumping lunges

10 pushups

20 mountain climbers

20 ab mat situps

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Team Thursday ~ teams of 2

2 Rounds for Time:

100 Double Unders

80 KBS 55/35#

60 Box Jumps 24/20"

30 Lunges with KB (goblet position)

20 Partner situps with wall ball exchange 20#

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Thruster: 7! ~ Increasing Loads

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Endurance: Meet at YMCA Pool @ 6 am

1x200 warmup, 6x50, 4x100, 3x50, 2x100 ~ Rest Equals Work

Please help support our friends in Shelton with the 4th Annual Pedal for PCRC. There will be many CrossFit Boxes participating in this event. Many ride distances to chose from. Click on the link at the top of the page for registration.

Warmup: 4 Rounds of

1 Run around the building

2 Forward Rolls

3 HSPU's

4 Pullups

5 GHD Situps

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WOD: 7 Rounds for Time

2 Rope Climbs

4 Deadlifts 315/185#

6 Ring Dips

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Strength: Front Squat 3x10

*with 10 Seated Medball Leg Extensions after each set

Warnup: 8 mins of

8 calories row

8 push ups

8 GHD Situps

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Buy-in: 5x 10 Up Right Rows + 10 Seated Shoulder Press (to be done as a super set ~ rest as needed)

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Strength: 10 minutes to establish a heavy power clean

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WOD: Death by Clean & Jerk 115/65#

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Endurance: Meet at Elm City CrossFit @ 6am

Prowler Mile