August 14

Posted: August 13, 2017 by TOTF in Uncategorized

So, on-ramp starts Monday the 14th.  Make sure you all say hi to the new CrossFitters.

Also, Friday we are back in the pool, even on-ramp!  get ready to get wet.


Monday 14 August

SSS:  Squat 5,5,5+

WOD  3 RFT row 1000m 30 squats 20 pushups run end of the gym and back

Tuesday 15 August

SSS: Muscle up work

WOD 10 RFT – 35 Min Cap Run 400M 10 Cleans (full) 135/105

Wed 16 August

SSS:  Deadlift 5,5,5+

WOD 18 Min AMRAP 20 DU’s 25 Burpees

Thursday 17 August

SSS: Clean & Jerk 2,2,2,2

WOD Death by Burpees 2 min wall sit

Friday 18 August

POOL WOD!!! 3 rounds for completion – 25m swim/10 edge muscle ups/25m swim/10 close grip push up. – 25m kick/10 edge muscle ups/25m kick/10 close grip push up. – 25m pull/10 edge muscle ups/25m pull/10 close grip push up


19 August Paul Pena 7 rounds, each for time of: 100-meter sprint 19 kettlebell swings, 2 pud 10 burpee box jumps, 24-inch Rest 3 minutes

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