15 Minutes to a heavy Clean Then…… 6-5-4-3-2-1 Muscle Ups Squat Clean 185/133 Virtual WOD: 7am, 12 noon, 6pm a. Bent Over Row with 2 second pause 3×10-15 b. Floor Press 3×10-20 Then…… 21 Wood Choppers, rt 21 Wood Choppers, lt 50 Jumping Squats 15 Wood Choppers, rt 15 Wood Choppers, lt 50 Jumping Lunges 9 Wood Choppers, rt 9 Wood Choppers, lt 50 Broad Jumps Fit4all- 9am AMRAP 35 Minutes 20 Ring Row 20 Cossack Squat per leg 20 Burpee 20 DB Push Press per arm 20 DB WOOD Chopper per side *Every 5 Minutes run 400m  Read more

Fit4all- 9am AMRAP 35 Minutes 20 Ring Row 20 Cossack Squat per leg (weighted or unweighted) 20 Burpee 20 DB Push Press per arm 20 DB WOOD Chopper per side *Every 5 Minutes run 400mRead more

10 Min EMOM 1 Snatch + 1 Hang Snatch   Then…   4 min AMRAP 400m Run Max Wall Ball Shots, 20/14   ———2 min rest———–   4 min AMRAP 400m Run Max DB Snatches, 50/35   ———2 min rest————   4 min AMRAP 400m Run Max OHS, 95/63   Virtual WOD (6am / 4pm) Single Leg Wall Sit: 3 x :30-:100 Bicep Curls: 3 x 10-15   Then…   2 Rounds 50 Lunges 1 min plank 40 Alt Leg V ups 1 min plank 30 Chair Dips 1 Min Plank   Saturday July 4th Schedule 7:30am CrossFit 9:00am Crossfit  N0 OPEN GYM   Read more

a. RDL 5-5-5 b. Floor Press 5-5-5 Then….. *Rx=done in order, scale=broken into sets 61 Pushups 61/45 Cal Bike 61 Box Jumps 24/20 61 Deadlifts 165/113 Happy 61st birthday to Karla K!!! Virtual WOD: 7am, 12 Noon, 6pm a. SA Pec Fly 3×15-20 b. Stiff Leg Deadlifts 3×20 Then……… 5 Rounds 10 HSPU 20 Box Jumps Fit4All-9am AMRAP 30 Minutes 30 Pushups 30 Cal Bike 30 Box Jumps 24/20 30 Weighted Backward Lunges off of a plate 35/25lbs *Must run 1 mile at some point during workout*        Read more

AMRAP 30 Minutes 30 Pushups 30 Cal Bike 30 Box Jumps 24/20 30 Weighted Backward Lunges off of a plate 35/25lbs *Must run 1 mile at some point during workout*  Read more