Monday Surprise: WODify is Back

NO more information needed.

 

SATURDAY

CrossFit

Strength : Front Squat
5-5-5-5-5

WOD: 5 Rounds, each round 3:00 with 1:00 rest
3 Squat Snatch 135/95
5 Situps
7 Push-ups

S: 75/55 Power Snatch
L1: 95/65 Squat

Rx+: 155/105

 

Sweat

Core : 3 Rounds
21 Hollow Rocks
15 Russian Twists each side
9 Toes to Bar or Scale
60s Forearm Plank (accumulative)
30s Flutter Kick

Conditioning: 5 Rounds, 4:00 on 1:00 off
10 Jumping Pull-ups
10 Cal AB
10 Situps

 

The Program

1. Strength and WOD

2. Box Squat
5-5-3-3-2-2-1-1, done E90s, heaviest able with speed

3. 21-15-9
Deadlift 335/225
Bar Facing Burpees

New to the community?

The first class is free.  We would love to show you the ropes and get you started.  Once you submit the request, view the class schedule and stop by at any of our locations at a time that works for you.

Intro Signup