WOD (Workout of the Day)

>> memorial day

To mark Memorial Day, we will have one class only at 8:30 a.m. Monday at the gym. Be prepared to do a Hero workout, with team and scaling options. Have a happy and safe holiday weekend!

“Do not pray for an easy life, pray for the strength to endure a difficult one.” — Bruce Lee

052816 WOD

A. Warm up and mobility

B. Every 5:00 for 30:00

Row 500 meters

5 thrusters (115/75)

10 burpees over the barbell

* Metcon courtesy of CrossFit Invictus

>> Modifications will be posted on whiteboard

The rowers avoided a starting line photo at early class, while the runners were told to point to Yigit. Yigit began the long journey later on Thursday to his hometown in Turkey for two weeks. Mornings won’t be the same without your sarcasm! Safe travels and see you soon.

052716 WOD

A. Run 400 meters, then two rounds:

1:00 front plank

1:00 Chinese plank

0:30 R plank

0:30 L plank

1:00 rest

B. Deadlift

Set 1: 8 reps

Set 2: 8 reps

Set 3: 6 reps

Set 4: 6 reps

Set 5: 4 reps

Set 6: 4 reps

Build across six sets; rest two minutes after each one.

C. For time:

600-meter run

Five rounds of the following:

6 ring dips

8 pistols (sub modified pistols or weighted lunges)

10 toes-to-bar

600-meter row

>> On-Ramp

For time:

500-meter row

Five rounds:

6 parallette dips

8 body weight lunges

10 v-ups or sit-ups

500-meter row