1142: Saturday Wrap-Up.

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Saturday wrap up: BW or open gym time.

BW: 30 minutes at conversational pace.
10 broncos
10 side climbers
10 pistols or walking lunges
5 wide position push ups
10 ring rows
10 therapy squats
5 8ct body builders
Row or Run 300m

Barbell work: squat snatch from high thigh

STRENGTH: B. SQUAT 6X6

0679:

WU: Ready in 10 – 10 minutes skill
WOD: EMOM 14 Minutes
• 2 Hang Power Clean
• 8 squats
• 12 mt climbers
STRENGTH: B. Squat 2X5 70% 2X5 80% 2X5 90%
GA: 2 hpc, 5 squat, 8 mt climber

0673:

WU: 5 to warm 5 to get ready.
WOD:
#1- 6 min amrap
• 6 pull ups
• 1 burpee
• 6 TTB
• 20 squats
Rest 2 minutes
#2 – 12 minute Amrap
• 6 f. squats 135/95
• 200 m run
• 6 b. squats
STRENGTH: Press 2X5 70% 2X5 80% 2X5 90%

0664:

WU: get mobile then blast off.

WOD: 15 min AMRAP

  • 20 arm haulers
  • 5 L-pull ups
  • 20 DU
  • 20 squats

STRENGTH: B. Press 2×6 60% 2×6 70% 2×6 80%

GA: 12 Arm haulers, 5 pull ups, 30 SU, 12 squats

0661: “Hot Shots 19”

In support of  Cal Fire and those who put out tremendous effort to keep all of us safe in our great county last week.  We sincerely thank you. 

Nineteen members of the Granite Mountain Hotshots firefighting team tragically lost their lives on June 30, 2013 while fighting a fire in Yarnell, AZ.

For more information please go to this link: https://hotshots19.crossfit.com

Attention 5:15am athletes: CDM will arrive at the box at 5:00am to provide a proper warm up and wod brief. We will 3 2 1 Go!:15 past the hour.

6RFT

  • 30 squats
  • 19 power cleans 135/95
  • 7 strict pull ups
  • 400 m run

45-minute cap for everyone so scale accurately! Note: Average round time 5-7 minutes

GA: 5RFT- 20 squats, 15 power cleans, 6 pull ups, 400 m run

0646:

WU:  a few minutes to get warm.

WOD: 13 min Amrap

  • 10 V-Ups
  • 15 squats
  • 8 KTE
  • 15 squats
  • 6 TTB
  • 15 squats

STRENGTH: B. PRESS  2×5@40% 2×5@50% 2×5@60%

GA: 13 minutes, 5 V ups , 8 squats, 8 clam shells, 8 squats, 12 bicycle crunches, 8 squats