Thanks for all of the suggestions for WODs for this next week! So many suggestions, SO MANY BIRTHDAYS! Birthday WODs are never required. They are just simple ways to celebrate one another and enjoy what makes each one of us unique. What do you mean you like_______? We like you, but we don’t want to do________! Maybe we need to do more of_________. Yuck! Grumble, mumble, Happy Birthday! Diversity should be embraced. CrossFit is: CONSTANTLY VARIED, functional movements done at high intensity. Enjoy the week!

MONDAY 6-5-17
Valerie's B-day WOD:
Strength WOD: Bench Press
5 reps x 3 sets
EMOM in 15 minutes:
1st minute: 15 Push Press (75,55)
2nd minute: 16 Walking Lunges
3rd minute: 5 Chin-up negatives*
*palms facing you on the bar, jump to chin over the bar, decend SLOWLY to full extension

TUESDAY 6-6-17
For time:
30 Clean and Jerks (135,95)
*I have always maintained that "Grace" was supposed to be full Squats for the board, 
however, no one else does that, so Power Cleans will be ok.

Strength WOD: Deadlift
5+ reps x 1 set
For time:
Row for Calories
GHD Sit-ups

Jennifer's B-day WOD:
AMRAP in 13 minutes:
4 Burpees
20 Sit-ups
20 Squats
then: with no break
1200 meter Run for time

FRIDAY 6-9-17
15 minute AMRAP:
100 Double Unders
80 Sit-ups
60 Box Jump Overs (24,20)
40 Deadlift (185,135)
20 Push-ups

SATURDAY 6-10-17
Open Gym from 8 to 10am


Leave a Comment