WOD for Warriors! Saturday Nov. 12th 9am.
Charity WOD to benefit the veterans within our community. This event is open to non-members and is perfect for anyone wanting to try out CrossFit.
Have you registered yet? Register by November 1st to receive your t-shirt. Check out all the details & register here!
OHS- 5x3 Across
Goal- Slow and controlled squats
4 Squat Snatch (115/80)
GOAL- Unbroken Sq. Snatch. Constantly move for 4min.
25 Deadlift (225/155)
25 Box Jump (24/20)
GOAL- Unbroken movements
Strict Press- 5 x 1
GOAL- Shoot for close to previous 1RM by set 3.
8 Pull Ups
10 S2OH (115/80)
12 Back Squat (115/80)
GOAL- Shoot for unbroken sets on everything. Weight should be on the lighter side.
100 Air Squats
75 Sit Ups
50 KBS 53/35
GOAL- Break up each movement into manageable sets. Don't go to failure on any one movement. Just chip away.
Min. 1- Cal Row (20/15)
Min. 2- 15 Wallball (20/14)
Min. 3- 50 DU
GOAL- Min. 1- Work for almost 1min. Min. 2 & 3- 30 sec. of work each.
10 C&J (135/95)
8 Ring Dip
6 Strict Pull Ups
Repeat AMRAP 6min.
GOAL- Shoot for unbroken movements. Constantly moving.
2 RNDS Each Movement- 2min. Work/ 2min. Rest
GOAL- Work hard for 2min.
FOCUS- 3rd Pull, Speed Under the Bar, Build Strength and Confidence in the Catch.