WOD

170412

Warm-up

coach led

Strength

Heaving Snatch Balance (6×6)

EMOM 12
odd: 6 heaving snatch balance
even: 6 sn grip slide and drag
use 60% of snatch

Metcon

Metcon (AMRAP – Rounds and Reps)

AMRAP 20
10 front squats (55%)
25 Russian swings (53/35)
400m run

Mobility and Recovery

Warm-up

coach led

(Cancelled) CrossFitThursday, 6:00 am - 7:00 am (Cancelled) 6:00 AM CrossFit
CrossFitThursday, 8:00 am - 9:00 am
12/16 spaces reserved.8:00 AM CrossFitScott Florence
Open GymThursday, 4:00 pm - 5:00 pm
1/12 spaces reserved.Open Gym: 4:00 PMKim Cameron
CrossFitThursday, 5:00 pm - 6:00 pm
3/12 spaces reserved.5:00 PM CrossFitKim Cameron
CrossFitThursday, 6:00 pm - 7:00 pm
3/12 spaces reserved.6:00 PM CrossFitRafael Emanuel
CrossFitFriday, 6:00 am - 7:00 am
3/12 spaces reserved.6:00 AM CrossFitDavid Corcoran
CrossFitFriday, 8:00 am - 9:00 am
OpenCrossFit: 8:00 AM
CrossFitFriday, 8:00 am - 9:00 am
6/16 spaces reserved.CrossFit: 8:00 AM
CrossFitFriday, 9:00 am - 10:00 am
0/12 spaces reserved.9:00 AM CrossFit
Open GymFriday, 4:00 pm - 5:00 pm
1/12 spaces reserved.Open Gym: 4:00 PM
CrossFitFriday, 5:00 pm - 6:00 pm
1/12 spaces reserved.5:00 PM CrossFit
CrossFitFriday, 6:00 pm - 7:00 pm
0/12 spaces reserved.6:00 PM CrossFit
CrossFitSaturday, 9:00 am - 10:00 am
0/15 spaces reserved.9:00 AM CrossFit
CrossFitSaturday, 9:00 am - 10:00 am
6/20 spaces reserved.CrossFit: 9:00 AM
Open GymSaturday, 10:00 am - 11:00 am
0/15 spaces reserved.Open Gym: 10:00 AM
ElementsSaturday, 10:00 am - 11:30 am
0/6 spaces reserved.Elements: 10:00 AM
WeightliftingSunday, 10:00 am - 11:30 am
OpenWeightlifting: 10:00 AM
WeightliftingSunday, 10:00 am - 11:30 am
OpenWeightlifting: 10:00 AM
WeightliftingSunday, 10:00 am - 11:30 am
2/10 spaces reserved.Weightlifting: 10:00 AM