Thursday 6/20/2019

Accessory +Strength

Overhead Walking lunge (w/ barbell)

4×10 climbing

(have athletes climb responsibly. This accessory/strength is to work on form and technique, not necessarily heavy weight)



1000m row

50 thrusters 45/35

30 pullups

Friday 6/14/2019

Partner WOD

“Help Carry My Weight”

*non working teammate holds empty barbell in locked out position OH working partner can only work when bar is OH

400m row

200m barbell yoke carry 200/150

200 DU

75 WB 20/14

400m run holding plate 35/25

100 box jumps 24/20

100 walking lunges with bar 45/35

50 cals on bike

*40 mn time cap


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Dedicated to progress, our CrossFit community is built on trust, compassion, hope and expectations. Injury prevention techniques are utilized in every class.

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