WOD

170503

Warm-up

coach led

Strength

Back Squat (5×1)

10 minutes to build to a heavy single.
Start at 60% and build.

Metcon

Metcon (5 Rounds for reps)

5 rounds:
1 minute at each station
* wall balls (20/14)
* box jumps (24/20)
* sit-ups
* American swings (53/35)

rest 1 minute between rounds

Mobility and Recovery

Warm-up

coach led

Open GymThursday, 4:00 pm - 5:00 pm
1/12 spaces reserved.Open Gym: 4:00 PM
CrossFitThursday, 5:00 pm - 6:00 pm
2/12 spaces reserved.5:00 PM CrossFitLindsey Cook
CrossFitThursday, 6:00 pm - 7:00 pm
2/12 spaces reserved.6:00 PM CrossFitLindsey Cook
CrossFitFriday, 6:00 am - 7:00 am
7/12 spaces reserved.6:00 AM CrossFit
CrossFitFriday, 9:00 am - 10:00 am
6/12 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
7/15 spaces reserved.9:00 AM CrossFit
Open GymSaturday, 10:00 am - 11:00 am
0/15 spaces reserved.Open Gym: 10:00 AM
DC CompetitionSunday, 8:00 am - 9:00 am
OpenDC Competition: 8:00 AM
Kim Cam's Sunday FundaySunday, 10:00 am - 11:00 am
OpenKim Cam's Sunday Funday: 10:00 AM
CrossFitMonday, 6:00 am - 7:00 am
1/12 spaces reserved.6:00 AM CrossFit
CrossFitMonday, 9:00 am - 10:00 am
1/12 spaces reserved.9:00 AM CrossFit
Open GymMonday, 4:00 pm - 5:00 pm
0/12 spaces reserved.Open Gym: 4:00 PM
CrossFitMonday, 5:00 pm - 6:00 pm
0/12 spaces reserved.5:00 PM CrossFit
CrossFitMonday, 6:00 pm - 7:00 pm
0/12 spaces reserved.6:00 PM CrossFit