2 Part Series

Jun 29th, 2018

Category: CrossFit

2 Part Series

MedBall Fun with Friends

July Bootcamp!
Mondays & Wednesdays, 6:30AM – 7:30AM
Special Rate: $99/month!

July is quickly approaching which means another session of CFS Bootcamp!!! This program is great for weight loss, extra conditioning training, or as a ramp-up for our general CrossFit program!

Monday classes will focus on conditioning and endurance, with a heavy focus on interval training. We will run, row, bike, ski erg, jump rope, etc. Wednesday classes will still focus on conditioning, but will incorporate dumbbells, kettlebells, bodyweight exercises and more. There will be no barbells or high-skill gymnastics.

For more information or to sign up, click HERE!

Warm-up
Run a loop then..
2 Rounds
10 scap push ups
10 hip back extensions
10 shoulder activators
10 hip touches

Part 1
WOD
20 Minute AMRAP
5 Chest-to-Bar Pull-ups
10 Wallballs
15 Kettlebell Swings (1.5,1)

Level 2 (1,0.75)
Level 1 (0.75,0.5)

-WOD credit CrossFit.com

Part 2
WOD
Suicide Squad
Teams of 3
3 Suicide Sprints, Rest when your partners work.

Extra Work
4×10 Romanian DeadLift
Then 100 Heavy Rope Double Unders for time

DISCUSSION 3 Comments

  1. Sean Flannery 06/29/2018 at 6:32 pm

    WOD 1: 12+26 Rx
    WOD 2: Done
    Extra: rdl up to 205
    Sidepiece: 9:36 Adv solo

  2. Trevor 06/29/2018 at 6:02 pm

    Back Sq
    205×5, 225×5, 235×5
    Then 4 sets
    245×3

    Hang Power Clean w/ pause at knee
    5×5 @155

    Weighted (20#) Pullups
    8×5

    Weighted GHDs – sets of 10
    10#, 14#, 20#, 25#

    Too hot for cardio…

  3. Ben 06/29/2018 at 2:13 pm

    WOD 1: 12+20 Rx
    WOD 2: #winning w/ Marc and Frawley
    Extra: Front Squat doubles up to 305#