100630 – Wednesday

-No class on the 4th of July! As always, be sure and use your CrossFit training and abilities to do something you otherwise wouldn’t be able to do with your loved ones!

-Hero WOD’s on Saturday at 9am, and 10am! Come get some!

-Register for the ‘Keep LA Running’ 10K! www.keeplarunning.com

-Register for the Pasadena Mud Run on Saturday, August 21 at the Rose Bowl! It’s gonna be awesome www.ecomudruntour.com/lamudrun

“It’s gotta be the socks!” Congrats to Crystal for her new Deadlift PR! It took her a long time to finally jump in and get CrossFit…but now I think it’s safe to say that she loves it, and is a huge part of our High Voltage Family! And now she’s already talking about her next Deadlift PR goal. Yeah buddy!

Tuesday’s WOD’s:

Level 1 CrossFit:

Skill: Overhead Squat

WOD: 21-15-9, for time.

Overhead Squat

Burpee Tuck Jumps

Knees to Elbow

Run 200 Meters

Level 2 CrossFit:

Skill: Snatch

WOD: 4 sets of 3 minute AMRAP. Rest 1 minute after each round.

3x Snatch

6x Burpee Tuck Jump

9x Knees to Elbow

All Levels CrossFit:

Skill: Snatch Complex

3x sets, 3x through per set of:

Snatch Grip Deadlift, Snatch Grip Deadlift High Pull, Snatch, OHS x3.

WOD: 4 sets of 3 minute AMRAP. Rest 1 minute after each round.

3x Snatch

6x Burpee Tuck Jump

9x Knees to Elbow