Hello everyone, hope your weekend was as wonderful as mine was. Few things to start the week off, On Ramp begins today. If you want to sign up and haven't yet you are more than welcome to just come before class to sign up. Classes run either 6:15am or 7:15pm. Next CrossFit Kids will be run during the day this summer, a full post with all information will be posted tomorrow night. 21 Day Challenge winners will be announced this Friday and the next one begins this coming Monday so you'll be done the day before the 4th of July so you can participate in the Bi-annual Beer Mile and pool party at the Soletski Compound:) More information to follow either tomorrow or Wednesday. CrossFit HQ WOD is pretty similar to mine today so if a class is going do not use the 50/35lb Dumbbells wait until the class is done with them. Thanks
Have a great Monday!
Have a great Monday!
1.) Every 3 minutes for 15 minutes 10 Unbroken Zero Pause Back Squat, add load each round
note: if you fail your last set you need to go back to the last successful weight and reattempt 1 more ub zero pause set on the next 3 minute mark
2.) Prop
21-15-9
Toes to Bar
Dumbbell Thrusters 50/35lb
*3.) 15 minute EMOM 1 Snatch @ 80%
*4.) #abmountain
accumulate total time for time(ha):
6 minutes in Plank
4 minutes in hollow
2 minutes L-sit
note: plank is elbow/front lean rest position. Try to hollow rock for at least 30 seconds of the 4 minutes
*5.) CrossFit HQ WOD 170605
21-15-9 reps for time of:
Hang squat cleans, 50-lb. dumbbells
Handstand push-ups
note: if you fail your last set you need to go back to the last successful weight and reattempt 1 more ub zero pause set on the next 3 minute mark
2.) Prop
21-15-9
Toes to Bar
Dumbbell Thrusters 50/35lb
*3.) 15 minute EMOM 1 Snatch @ 80%
*4.) #abmountain
accumulate total time for time(ha):
6 minutes in Plank
4 minutes in hollow
2 minutes L-sit
note: plank is elbow/front lean rest position. Try to hollow rock for at least 30 seconds of the 4 minutes
*5.) CrossFit HQ WOD 170605
21-15-9 reps for time of:
Hang squat cleans, 50-lb. dumbbells
Handstand push-ups