WODs 4.10.17 - 4.14.17 - J19 Team Championship is back!

The J19 Team Championship will start in one week.  There will be 5 tests completed over a 3 week period to create a ranking of participating athletes. There will be a male and female division. After completion of the 5 test, teams of two will be created to complete 5 more tests as a team to crown the championship team.  It is $30 to participate and includes competitor T shirt. Should be super fun times. There will be RX and Scaled versions. 

Register Here 

Our bootcamp classes are growing. If you know people that need a little less intensity than Crossfit send them our way. We are looking for people that just want to get off the couch. We are here to help. 

Class times - M-W-F 5AM and 11:30 AM  M-Th - 5:30 PM  - Drop ins are $12. 

MONDAY

Find 1 RM Front Squat

Then

6 minute AMRAP
22 wall ball
22 power snatch 75/55
2 minute rest
6 minute AMRAP
22 box jump
22 push press 75/55
2 minute rest
6 minute AMRAP
22 cal row
22 DB snatch 55/35

TUESDAY

10 MINUTE emom
2 squat clean + 1 split jerk @ 70%

15 minute AMRAP
30 double unders
15 power cleans 135/95
30 double unders
15 T2B

WEDNESDAY

Back Squat

3x8 @ 65%

1x5 @ 70%

2x2 @ 75%

1x1 @ 80%

With a partner alternate 12 Calories for 10 rounds for time on bike or rower or ski erg. 

THURSDAY

10 minute EMOM
2 squat snatch @65%

3 rounds for time
600m run
15 C2B
15 HSPU

FRIDAY

Back Squat

3x8 @ 65%

1x5 @ 70%

2x2 @ 75%

1x1 @ 80% 

Then

FOR TIME
21-15-9
over head lunge 95/65
bar facing burpees