Monday 6/29/2015


  • Box will be closed this Saturday for Fourth of July July 4, 2015

  • 2015 Get Ready for Summer Challenge!!

    Partner WOD #2: 2 Rounds for time

    One round consist of the following:
    Partner “A” will perform a weighted carry (RX:45#/25# or Int:35#/15# plate) at a 100m mark, leave plate and sprint back. During this time, Partner “B” will perform 25 Wall balls (RX:20#/15# or Int:15#/10#).

    Once the partners complete both the weighted run and wall balls they will switch…

    Partner “B” will then sprint to the 100m mark and bring back the plate. During this time, Partner “A” will perform 25 Wall balls.

WOD: CFT (CrossFit Totals)

Compare to 4/29/2013

Find 1RM for:

1. Back Squat (15 min.)
2. Strict Press (10 min.)
3. Deadlift (20 min.)

The order for performing the three lifts will be squat, strict press, and then deadlift. Work up to the best single attempt for each of the three lifts then add together for the CrossFit Total. All must be performed during one session—i.e., you cannot leave the area to rest or perform other activities between the three lifts.


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