Bring a Friend Tomorrow!

Jun 26th, 2015

Category: CrossFit

Bring a Friend Tomorrow!

Trevor + Darcie - Thumbs Up!

Trevor + Darcie – Thumbs Up!

Bring a Friend Day – TOMORROW @ 9:30am & 10:30am
Do you have a friend, significant other, or family member that keeps hearing you blab about CrossFit all the time? Now is your chance to show them what it is all about! Bring them to our next Bring a Friend Day workout tomorrow morning! You’ll partner with your buddy for a the workout and work with them, cheer them on, and show them what CrossFit is all about! No prior experience with CrossFit is necessary and no advanced registration required. Please just show up a few minutes early to fill out a waiver.

Strength
Overhead Squat
2-2-2-2-2

WOD
Complete
100 Burpees
and….
EMOM
1 Squat Snatch @75% of 1RM

Level 2- 75 Burpees
Level 1- 60 burpees, Power Snatch/OHS

You can take a full minute off. I you complete the Snatch and rest the remainder of the minute. If you miss the full minute including the clean and jerk, you owe a 500m row. A 500m row for every round missed.

DISCUSSION 11 Comments

  1. Jule 06/28/2015 at 7:34 pm

    OHS: 165#x2.
    WOD: 12:~ at L2 w/ 95#. Burpees are, and will always be, my achilles heel.

  2. lizowiz 06/26/2015 at 4:43 pm

    OHS: 115×2 had trouble getting the bar overhead today, blahhh
    WOD: 9:46 @ 75#

  3. Jason 06/26/2015 at 3:14 pm

    Strength: 185# x2 failed a hurried 205# attempt at the bell
    WOD: 8:55ish @ 115# squat snatch

  4. Crowley 06/26/2015 at 1:47 pm

    push press: up to 205×3
    wod: 7:26 w/ 145# power snatch

  5. Petra 06/26/2015 at 1:41 pm

    Strength: some push presses and push jerks instead of OHS
    WOD: 7:44 (?) w/ 65# power snatch

  6. Brian M. Maser 06/26/2015 at 1:30 pm

    OHS: 205×2, 225×1
    WOD: 8:56 Rx (138#)

    Pulled the rower outside and did a 10K post-WOD – 38:21.2

  7. Frawls 06/26/2015 at 1:25 pm

    Strength: Hatch BS 250×8
    WOD: 8:40 155# C&J
    Finished Hatch FS
    More handstand walk practice – made it 22′

  8. Nick Alonso 06/26/2015 at 1:18 pm

    165X2 OHS
    7:41

  9. Morgan 06/26/2015 at 11:54 am

    155×2 OHS (pr)
    Wod: 8:42 83#

    First time snatching or OHS in a while since my shoulder is feeling better finally.

    Post class false grip ring pull ups and ring dips. Hand stand walk practice.