SundOly(26APR15)

SundOly(26APR15)

9:30: Oly lifting w/ Jared Enderton

11am: Hero WOD

Daniel
For time:
50 pull-ups
400-meter run
65/95-lb. thruster, 21 reps
800-meter run
65/95-lb. thruster, 21 reps
400-meter run
50 pull-ups

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With heavy hearts we dedicate this workout to Army Sgt 1st Class Daniel Crabtree who was killed in Al Kut, Iraq on Thursday June 8th. To Daniel’s family and friends, we express our sorrow; to his wife Kathy and daughter Mallory, we tearfully acknowledge your loss as the true cost of freedom. Fair Winds, Daniel.

Saturday(25APR15)

Saturday(25APR15)

Open Gym: 9am-noon
Bro-Sesh Saturday & Tim T’s B-day WOD:11am

WOD
Bench Press
Work up to a 10RM
10@95% of 10RM
10@90% of 10RM

Happy b-day Tim T!!!
For time:
56 double unders
56 wall balls 14/29
56 box jumps 20/24
56 push ups
56 kettlebell swings 35/53
56 burpees
56 double unders

Every 2mins do 1 muscle up*

*scale:3 chest to bar pull ups

*

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WOD:Friday(24APR15)

WOD:Friday(24APR15)

WOD:
5am, 6am, 9am, noon, 4:30pm

NO 5:30pm or 6:30 CLASS

Friday Night Lights at Crossfit 719-
6:15pm

WOD:
Every 2:30mins
For 10 rounds (5 sets of each)-,
Alternated between
10 back squats at 90% of 10RM
10 push press at 90% of 10RM
Then for 3 rounds
10 strict pull ups AHAP

Extra Credit
“Farewell Holly”
For time:
30 burpees
30 wall balls 14/20
30 power cleans 65/95
30 calorie row

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WOD:Thursday(23APR15)

Open* gym hours-
6am-7am
9am-10am
4:30-7:30pm

Yoga-
6:30pm

Open Gym WOD:
“Nicole”
20 Minute AMRAP:
-400m Run
-Max Pull Ups

*After each 400m run, you go for a max attempt at pull ups until you fall off the bar. Record your score and off you go for another 400m run*

**You are scored on your total number of pull ups**
Open gym is a time for you to do the workout of the day, do any WODs you’ve missed or hit up that workout you’ve been dying to try or even hit up skills, active recovery, mobility work.

WOD:Wednesday(22APR15)

WOD:Wednesday(22APR15)

WOD:
5am, 6am, 9am, noon, 4:30pm, 5:30pm, 6:30pm

WOD-
Pre WOD mobility

Work up to a 5RM hang clean
5×95% of 5RM
5×90% of 5RM

Work up to a 5RM front squat

Extra credit:
For time:
In teams of 2:
3 rounds-
Partner A)
250m row
Partner B)
250m row
Partner A)
15 toes to bar
Partner B)
15 toes to bar

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