Ninja Status

Jul 5th, 2018

Category: CrossFit

Ninja Status

TBT – Check Out the SNOW PILE in the back!

Schedule Update

Thursday July 5th – Normal Schedule. No Intro Class.

Warm-up
Partner Up!
P1- 250m Row
P2- Ring Support (ADV: L-Sit)
Switch
P1- 250m Row
P2- Pull to Stands
Switch
P1- 250m Row
P2- Front Squats
Switch

Hit some chest mobility, then break into groups to go over skills

Mobility
Chest

Skill
Ring Dip
Muscle-up
Rope Climb

WOD
20 Minute AMRAP
2000m Row or Ski
In the remaining time:
AMRAP
1 Rope Climb
5 Shoulder to Overhead (135,95)
7 Front Squats
9 Ring Dips

Level 2- 115,75
Level 1- 95,45
ADV – 3/2 Muscle-ups for Dips; 165/115

DISCUSSION 6 Comments

  1. Chad Kucera 07/06/2018 at 2:29 am

    Row: 8:04
    WOD: 4 rounds RX+ (Sub MUPs for dips)

  2. Dan Palermo 07/06/2018 at 12:37 am

    Wod: 4 rounds RX, 1 mile run

  3. Ryan Gould 07/06/2018 at 12:29 am

    WOD: 3+1 Rx (1 mile run)

  4. Brian Campbell 07/05/2018 at 9:26 pm

    6 Rounds ADV (Ski)

  5. JT 07/05/2018 at 5:52 pm

    WOD: 7:59 on 2k, then 4+8 L2

  6. Ben 07/05/2018 at 3:25 pm

    WOD: 7:23 on 2k.. then 3+15 Adv
    Wednesday Extra Work: 105 – 145