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Rope climbs

Champion

This great shot is thanks to the CrossFit HQ Facebook Page. Too awesome not to post.

Dynamic warm up 
Group warm up
Rope climbs 
2 minute amrap.
Rope climbs.
Scale as needed.
Strength
Back squats
3-3-3-3-3 By feel
Wod 
Amrap in 20 minutes
200 meter run
12 burpees
20 wall ball 20/14
Mad mobi 
Knee on the wall
Roll calves w bb
Shoulder bully
Press ups

 

Wodapalooza Weekend!

Wishing everyone GOOD LUCK this weekend at Wodapalooza!

Lauri Smit, Laura Hughes, Jamie Goble, Steve Warmerdam, Doug Kelly, Brittany King (BK), Stacey Brown, and Kristen Burke

Go down and cheer them on!!!!

SATURDAY

Open Gym – 9:30am

SUNDAY

Skillz &  Sprintz – 10:00am

DOUBLE-UNDER Seminar

August 2nd

10am

When double unders are on the wod, do you immediately ask “how many singles do I have to do?” If this is you, then you belong in this seminar!

Includes:
1 hour Training Session
2 Video Consultations within 30 days of the seminar
FREE Unlimited email consultations within 30 days of the seminar
FREE digital copy of the “Secret To Double Under Training Revealed” manual

Limited to 20 people

REGISTRATION

Dynamic warm up

Group warm up

50 heavy Russians.

20 tgu for quality

Strength

Deadlift.
3-3-3-3-3.

Then

Thoracic ext
Keg stretch

Wod

21-15-9
Squat snatch 95/65
C2B pull ups.

Mad mobi
Lat stretch band
Pigeon
Hamstring up n over
Knee on the wall