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 then: 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 "Grace"* 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. WEDNESDAY 6-7-17 Strength WOD: Deadlift 5+ reps x 1 set then: For time: 21-15-9 Push-ups Row for Calories GHD Sit-ups THURSDAY 6-8-17 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