(215) 291-2968 Thursday - Jun 21, 2018

WOD 060718: Thursday Got Us Movin!


CrossFit: Strength: 5 Super Set – Tempo ALL 3-5 Down, 2 Pause, 1 Up 1A) Tempo Back Squats take a few sets to warm up to 60% (5) x 5 @ 60% of 1 RM 1B) Temp Hammer Curls (5) 10/10 x @ AHAP Conditioning: 10 Minute AMRAP A) 15 Thrusters (95/65#) B) 400 Meter

CrossFit:
Strength:
5 Super Set – Tempo ALL 3-5 Down, 2 Pause, 1 Up
1A) Tempo Back Squats
take a few sets to warm up to 60%
(5) x 5 @ 60% of 1 RM
1B) Temp Hammer Curls
(5) 10/10 x @ AHAP

Conditioning:
10 Minute AMRAP
A) 15 Thrusters (95/65#)
B) 400 Meter Run
C) 15 Pull Ups

RX+:
10 Minute AMRAP
A) 15 Clusters (95/65#)
B) 400 Meter Run
C) 10 Chest To Bar Pull Ups

Hybrid:
WOD 1:
15 Minute AMRAP
7/7 SHoulder Squat
7/7 Halo Slams
14 burpees

WOD 2:
10 Minute AMRAP
A) 15 DB Thrusters
B) 500 Meter Row/1000 Meter Bike
C) 15 Pull Ups

BootCamp:
WOD 1:
6min AMRAP
7/7 SHoulder Squat
7/7 Halo Slams

6min AMRAP
12 T2B/16 K2C
16 ALT DB Snatch

6min AMRAP
40 Alt Rope Slams
8 burpees

6min AMRAP
20 Kneeling Get Ups
20 Bench Jump Over

Cas$h Money:
$$$$$ Tabata$$$$
Side V-Up

Predefined Skins

Primary Color

Background Color

Example Patterns

demo demo demo demo demo demo demo demo demo demo