WOD Saturday 6/30/18

by | Jun 29, 2018 | News | 4 comments

Warm-Up
Coach’s choice

WOD prep
Prep the movements

WOD
Teams of 3 (Similar strengths if possible)
For Time (35 Minute Cap):

3 Rounds:
50 Ab-mat sit-ups
40 Bar Facing Burpees
30 Dead lifts (135,95)

200/140 Calorie Bike

2 Rounds:
50 Ab-mat sit-ups
40 Bar Facing Burpees
30 Dead lifts (155,105)

200/140 Calorie Bike

1 Round:
50 Ab-mat sit-ups
40 Bar Facing Burpees
30 Dead lifts (185,125)
No Bike

CFS Brief:
July 4th will have an adjusted schedule.
8:00am Adult CrossFit (Childcare is offered at this time)
9:30am Adult CrossFit

*There will be no kids or teen classes on 7/4

4 Comments

  1. Merri
    Merri on June 29, 2018 at 8:31 pm

    I’m so happy!! What a WOD to come home to!

  2. JD
    JD on June 30, 2018 at 8:42 am

    This was a sweaty one!
    Michelle, Ilana and JD
    Ladies Rx weights and 160 cal on bike.
    Finished first five round and both bike intervals…got 50 abmats and 1 burpee at the cap.
    Then we finished it anyway.

  3. Deb.
    Deb. on June 30, 2018 at 9:17 am

    Merri’s “Happy” WOD with Becka and Stacy: Finished first 5 Rounds, Completed 100 Cals in the Bike and then 50 Sit Ups And 6 Burpees. Learned a lot in the workout – thanks John. Nice to see CJ this morning 😬

  4. John
    John on June 30, 2018 at 5:20 pm

    For time solo
    50 abmat situps
    40 burpees over the barbell
    30 dead lifts @ 135
    60 cal bike
    40 abmat situps
    30 burpees over the barbell
    20 dead lifts @ 155
    50 cal bike
    30 abmat situps
    20 burpees over the barbell
    10 dead lifts @ 205
    40 cal bike
    29:11