Jun 26, 2017

Tuesday June 27

A- 10min calf/ ankle

B- 1mile run

C- 10 rounds                                  
10 Push ups                            
10 Pull ups                                
10 Sit ups

Jun 25, 2017

Monday June 26




Resgistration is Open: Each member of team must register.
https://www.registrationlogic.com/secure/Register.aspx?E=2855

You can find all the event info on facebook: Natural High Crossfit Big Rock Rumble 



A- 15min Glute /Hip mobility

B-Handstand practice and then complete 1 max set of HSPU- compare to May 22
C-25min time cap                                       
7 rounds                             
29 Back squats 135/95                                   
400m run     

Jun 24, 2017

Jun 23, 2017

Saturday June 24

Change of plans - we figured out Open Gym for tomorrow.  We're back on, as usual.  Open gym 9-11am!

3 rounds                           
Run 1mile                             
Rest 4 min                          
Try to keep splits the same

Jun 22, 2017

Friday June 23

Tonight, 5:30pm-6:30pm class changed to Open Gym.  All are welcome but this will be an un-coached hour.

Also, no open gym Sundays this weekend or next.

A- 8 x 1 Deadlifts

B- Modified Regional WOD 4-
20min cap                           
25ft HSW OR 10 HSPU                                         
10 TTB                                      
10 KB x 2 Deadlifts >80lbs/>50lbs                               
25ft HSW                              
12 TTB                                   
12 KB DL                              
25ft HSW                            
14 TTB                                        
14 KB DL               
25ft HSW                            
16 TTB                                         
16 KB DL

Jun 21, 2017

Thursday June 22

A- 7 x 1  Clean & Jerk - Build each round to a max of 90%

B-3 rounds                               
1min ME power C&J @ 80% of above- rest 1min    
1min DU's-rest 1min

C- 10min time cap             
7 Sh2oh 145/105          
7 cal row                        
14 pistols

Endurance WOD 
Run WU.
Pace set to interval time based on VDOT from June 15 5km run results.
Recoveries are 1/2 of run time

2 X 200m
2 X 400m
2 X 800m
2 X 400m
2 X 200m

Jun 20, 2017

Wednesday June 21




Resgistration is Open: Each member of team must register.
https://www.registrationlogic.com/secure/Register.aspx?E=2855


You can find all the event info on facebook: Natural High Crossfit Big Rock Rumble 



A-15min MU tech work

B- 6min EMOM                     
Strict MU OR strict transitions

C- Regional WOD 1  
25min time cap                
1200m run                   
Then 12 rounds of
4 strict HSPU                  
8 C2B                          
12 squats