Tuesday, 9/12/17

 In CrossFit


*Deload Week

Push Press
1 x 10

*10min to build to a heavy set

8 min Ladder
30 Double Unders
10 DB Snatches (50, 35)
8 T2B
30 Double Unders
10 DB Snatches (50, 35)
12 T2B
30 Double Unders
10 DB Snatches (50, 35)
16 T2B
*T2B increase by 4 reps every round



A. 8 Mins to Complete 3 sets of:
10 Barbell Ab Rollouts
10 Barbell Hip Extensions
10 Bent Over Row (DB/BB)

B. 16 Min EMOM:
1. Cal Row
2. Push Ups
3. Air Squats
4. Med Ball Side Rotation Toss



Congrats to our ladies of Team 4B Strong from East (Mallory F., Michelle M. and Effie O.) for taking home 3rd in the Intermediate Division at the 2017 Granite Games! This is a grueling 3 day competition with tons of teams from across the nation gathering in MN to compete. Be sure to give them a big congrats the next time you see them at the box!

The nutrition challenge is officially underway. If you’re competing, be sure to record your WOD scores from today in your journal (including load and scaling options)! This way we can compare apples to apples when we test again at the end of the challenge.


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