Warmup: 10 minutes of

5 med ball cleans

10 toes to wall

15 med ball front squats

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Buy-in: 500 meter row ~ time trail

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Strength: Back Squat 6x5 ~ Moderate Weight

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WOD: 7 Minute AMRAP

3 Shoulder to over-head 95/65#

3 Calories on rower

6 S2OH

6 Cal row.... 

Increase by 3 reps each round until time is called 

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Cool Down: Perform each movement 3-5 times holding for 30 seconds each round

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Endurance: meet at Elm City CrossFit @ 6 am

10x 200 meter row + 200 meter sprint

rest = work

SATURDAY

Warmup: 3 Rounds of

30 seconds static hold on pullup bar

50 meter bear crawl

10 weighted box step ups

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Dedicated to Army Sgt 1st Class Daniel Crabtree who was killed in Al Kut, Iraq on Thursday, June 8th, 2006.

"Daniel"

For time:
50 Pull-ups
400 meter run
95 pound Thruster, 21 reps
800 meter run
95 pound Thruster, 21 reps
400 meter run
50 Pull-ups

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Sunday 

Sunday Funday @ 7 am ~ Everyone Welcome even Non-Members!

Amnesty - pick a workout you may have missed during the week, pick another gym’s WOD, makeup one of your own or work on a skill ~ the box is your open canvas!

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MONDAY

Warmup: 2 Rounds of

300 meter row

10 box jumps

10 med ball cleans

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Buy-in: 2x1 min max rep wall balls 30/20# with 1 minute rest between each set

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Strength: Seated Dumbell Press 4x12 - Athlete picks weight

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WOD: On the 3 minute x 8 Rounds of

5 Back Squats 135/95# ~ taken from the floor

10 Deadlifts 135/95#

15 Ab mat situps

Friday / Bench Day!

Warmup: 4 Rounds of

10 Ring Rows

9 Toes to Bar

8 KBS

7 OLY bar presses

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Buy-in: 150 Double Unders for time

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Strength: Bench 10-8-6-4-2 with 8 dips after each set ~ Increase Weight

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WOD: 10!

Snatch 135/95#

Box Jumps 30/24"