Monday, July 16th WOD


3 rounds for reps

-One minute of 135-lb. back squats
Rest one minute
-One minute of chest-to-bar pull-ups
Rest one minute
-One minute of 135-lb. power cleans
Rest one minute

CrossFit Mainsite WOD 3/26/2017

Wednesday, December 10th


Warm Up

400M Run

“CrossFit Warm Up”

Coach Led Mobility

Skill

Muscle Up Technique

Various Drills for Beginners, Intermediate, and Advanced

-Deadlift build and Handstand push up technique/practice

WOD

“Diane”

21-15-9

Deadlift – 225/155

Handstand Pushup

Post

5×100 Yard Sprints