June 16, 2018 Josh Rogers

benchmark

 

 

**Announcements, etc…*

  • KIDS POLICY:  Hey y’all, a couple notes on bringing kids to the gym.  First off, we love having the little ones around, but we have to make sure it’s safe for them.  To ensure their safety, we ask that you please not allow your children to run through, or play, on either of the training floors without direct and attentive interaction from an adult.  While you are working out, the kiddos are welcome to hang out on the bar in the retail area, or at a table outside.  Thanks!

 

 

CROSSFIT

Benchmark Saturday

“Barbara”

5 rounds, each for time:

  • 20 pullups
  • 30 pushups
  • 40 situps
  • 50 squats

*rest exactly 3 min bt rounds

 

 

 

CSPORT

A. EMOM x 10 min
odd:15 seated OH press
even: 12 no push up burpees

B. 1 round for time, or AMRAP in 30 min (whichever comes first)
100 sit ups
400m run
80 wall balls
400m row
60 KBS
400m run
40 JPU
400m row
20 ab wheel

 

Comment (1)

  1. R.O.

    Class WOD
    3 rds 5:11/5:09/5:12

    Max snatch for the day 180#’s
    Max clean & jerk for the day 235#’s

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