100917 – Friday

Another awesome day is done at the High Voltage Box…Run Club Fun Club…LuluLemon Gals….Volts and Vixens getting their first Double Unders…people being more awesome than they were the day before…what’s not to love!!!

Everyone can do double unders! If you can’t…your time will come…just keep turning that rope!!!

And a few photos that I’ve been meaning to put up…

Great work Jenn & Tveen!!

Look at Frank’s abs and you’ll know why Overhead Squatting is the best core developing movement around.

Ninja Dave…there, just like that…new nickname. Enjoy.

Jonny…too fast for modern technology…

Thursday’s WOD’s

Level 1 CrossFit:

Skill: Deadlift

WOD: 20 Minute AMRAP

7x Deadlift

9x Sit Ups

11x Squats

Level 2 CrossFit

A. Box Jumps: 1 Minute AMRAP x 3 sets (24″/20″)

B1. Push Jerk: 5-5-3-3-3

B2. Strict Pull Ups x 80% max effort each round (8 minimum, you can break it up as you need)

C. 5 Min AMRAP

Unbroken Double Unders, every time you break on double unders, perform 20 wall ball

Your score for the WOD is Push Jerk 3RM + Double Unders

All Levels CrossFit

A. Box Jumps: 1 Minute AMRAP x 3 sets (24″/20″)

B1. Push Jerk: 5-5-3-3-3

B2. GHD Sit Ups x 8

B3. Strict Pull Ups x 80% max effort each round (8 minimum, you can break it up as you need)

C. 5 Min AMRAP

Unbroken Double Unders, every time you break on double unders, perform 20 wall ball

Your score for the WOD is Push Jerk 3RM + Double Unders