“Your talent is God’s gift to you. What you do with it is your gift back to God.” – Leo Buscaglia
072518 WOD
A. Warm-up: Coach’s choice
B. Four sets of:
Turkish Get-Up x 2 reps per side
*Only increase weight if technique and form are properly maintained.*
C. Four rounds for time:
10 Strict Press @45/35
20 Push-Ups
30 Sit-Ups
40 Air Squats
50 Double Unders
Rest 2 Minutes between Rounds
*Score is Total working time.*
>>Modifications will be given
“Nothing will work unless you do.” —Maya Angelou
072418 WOD
A. Group warmup
B. Every 2:00 for 12:00 (6 sets)
Front squat x 5 reps
Start at approximately 65-75% of 1RM and build to a challenging weight
C. Two rounds for time:
18 Calorie Row
15 Thrusters @95/65
12 Chest to Bar Pull-ups
*Metcon by CrossFit Linchpin.*
Wod For Wishes was a success!
072318 WOD
A. Warm-up: Coach’s choice
B. Bench press
Every 2 Minutes for 10 Minutes
Bench Press x 3
*Build to a “heavy-ish” triple.* (use spotter)
C. In teams of two complete:
16 Minute AMRAP
1,1..2,2…3,3…etc…
Burpee Box Jump Over (24/20)
Alt. DB Hang Clean N Jerk (50/35)
*Conga line style. The second partner cannot advance to the next movement until the first partner has completed their reps. [Partner A does 1 BBJO and advances to 1 DB HCNJ, as Partner A advances to their DB HCNJ, Partner B performs their BBJO] Each partner will do all rep counts, 1,1…2,2…3,3…etc.*
>>MODIFICATIONS WILL BE GIVEN