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

10 min EMOM 1 Squat Clean + 1 Jerk *increase weight from last week   Then…   “Fran Obstacle Debacle” For Time: 21-15-9 Thruster, 95/63 Pull-up   Min 1:00: 30 Double Unders Min 3:00: 7 Burpees over bar Min 5:00: 30 Double Unders Min 7:00: 7 Burpees over bar *Continue this pattern until you complete Fran Virtual WOD: 6am/4pm 1/2 Kneeling Press: 3 x 10-15 Hollow Body Holds: 3 x 1:00   then…   42-30-18 SA DB Thruster SDHP Bicycle Crunch  Read more

Virtual Yoga: 8am Oly : 9am Enduro: 10:15am   Inside WOD AMRAP 18 min  CASH IN: 2k Row or Ski   Then, AMRAP w/remaining time…   15 Plate Burpees 30 OH Plate Lunges, 45/25   ———————–5 min break—————————–   Outside WOD AMRAP 18 min 100m SA OH Carry (switch arms at 50m) 200m SA Farmers Carry (switch arms at 100m) 300m Run            Read more