WOD:SundOly(21JUN15)

WOD:SundOly(21JUN15)

9:30: Oly lifting –

11am: Hero WOD 

DT

5 rounds for time of:

105/155-lb. deadlifts, 12 reps

105/155-lb. hang power cleans, 9 reps

105/155-lb. push jerks, 6 reps

  
In honor of USAF SSgt Timothy P. Davis, 28, who was killed on Feburary, 20 2009 supporting operations in OEF when his vehicle was struck by an IED. Timothy is survived by his wife Megan 
  

WOD:Saturday(20JUN15) 

Open Gym: 9am-noonBro-Sesh 10:45-11:15am 

WOD 11:15am 

Bro-Sesh:

1RM bench press (if you didn’t do it last week)

Then

3×4@80%

For time-

Teams of 2:

20min AMRAP

2 tire flips 

2 kettlebell swings 53/70

2x 100m sprint relay 

4 tire flips

4 kettlebell swings 53/70 

2 x 100m sprint relay 

6 tire flips 

6 kettlebell swings 53/70

2 x 100m sprint relay 

8 tire flips 

8 kettlebell swings 53/70

2 x 100m sprint relay 
Etc…..
*split reps any way you like

WOD:Friday(19JUN15)

WOD:Friday(19JUN15)

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

Friday Night Lights: 6pm at CrossFit 7070

WOD:

1RM split jerk

“Diane”

For time-

21-15-9reps of:

Deadlift 155/225

Handstand push-ups 

 Extra Credit

Try 2 to day!! Do the CFPB WOD and then head over to CrossFit 7070 at 6pm for a 2nd one!! 

  

WOD:Thursday(18JUN15) 

WOD:Thursday(18JUN15) 

Open* gym hours-

6am-7am

9am-10am(off site)

4:30-7:30pm

NO YOGA!!! Jenney is on her honeymoon!!

9am Offsite WOD:

Meet at the soccer field next to the parking lot across from the Goose Gossage skate park. (3 min from our gym)

Directions:
Coming from I-25, go east on GOTG and instead of making a left on Northpark to go to Pandora’s, continue on underneath the bridge and make the next right on Mark Dabbling. Follow that around until you see the soccer field on your right and the small parking lot across from the skateboard park.

* 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(17Jun15) 

WOD:Wednesday(17Jun15) 

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

WOD: 

Pre WOD mobility 

Work up to a 1RM overhead squat 

– 

Cindy 

20min AMRAP-

5 pull ups 

10 push ups 

15 squats