Wednesday’s WOD

6:30 AM Yoga will be cancelled the next three Thursday’s 7/16, 7/23, & 7/30.

5 AM CrossFit is back Monday, Tuesday, Wednesday & Thursday!

6AM CrossFit is Monday, Wednesday, & Friday!

Get your WOD in before the heat!

 

Wednesday’s WOD

Strength:

A.)Back Squat

8/50%

6/60%

4/70%

2/80%

B.)Handstand Walks

4 x 24 Ft.

 

*fifteen minutes, Trainers please set clock to keep on schedule. Athletes that fall into a CAT 3 or 4 Trainers focus on getting form and technique dialed in before weight is added.

Conditioning

CAT ONE:

5 Rounds For time:

10 Kettlebell Pistols 53/35# (alternating) R=1 L=1
10 Handstand Pushup deficit 45/25#
10 Wallballs 25/20#

CAT TWO:

5 Rounds For time:

10 Kettlebell Pistols 35/26#
10 Handstand Pushup
10 Wallballs 20/14#

 

CAT THREE:

5 Rounds For time:

10 Pistols /Progressions
10 Handstand Push Up Mats/ Box Pike

10 Wallballs 20/14#

 

CAT FOUR:

5 Rounds For time:

10 Pistols/ Progressions
10 Handstand Push Up Pike/Push-ups
10 Wallballs 14/10#