Main Class:
Complete 5 Rounds of 90 seconds each of:
5 Back Squat (as heavy as possible)
Max Reps Box Jumps (24″/20″)
* Rest 3-4 minutes between intervals
Optional Checkout WOD:
For time:
Max Effort Plank Hold
Advanced RX Class:
Strength WOD:
Every Minute On the Minute for 7 Minutes (EMOM) complete:
2 Snatches (Choose Load)
Conditioning WOD:
Complete 5 Rounds of 90 seconds each of:
5 Back Squat (as heavy as possible)
Max Reps Box Jumps (24″/20″)
* Rest 3-4 minutes between intervals
Results
View this photo
View this photo
Fun WOD yesterday; which was a different way of tackling strength and metabolic conditioning at the same time. I first did this WOD back in 2010 when I dropped into District CrossFit in Washington D.C. At the time they had a small space and a couple racks and I found this was a creative way to gettting a large class through while fostering teamwork to load/unload bars with minimal rest. This format will return with a different lift combined with a bodyweight or conditioning movement.
The Games Go Big in the Soccer Stadium
Events: 31Heroes Team WOD
Our annual participation in the 31Heroes Memorial Team WOD will be on Saturday, August 9th at 9:30am.
More Details to come but go register here. This is a fun and challenging team workout in honor of our fallen heroes.