Tuesday 6/26/2018

 Congrats to Ashley, Stephen, Megan and Matt for taking 2nd place overall in the Rx division over the weekend.   Great teamwork led them to the podium!  Friday we will be having a diaper WOD for Derek, Katie and their daughter.  Bring a pack of diapers if you like.   We will be grilling out chicken, burgers and hotdogs after the 5:30 workout.   Bring a side dish to share and a beverage of your choice for yourself.  

Congrats to Ashley, Stephen, Megan and Matt for taking 2nd place overall in the Rx division over the weekend.   Great teamwork led them to the podium!

Friday we will be having a diaper WOD for Derek, Katie and their daughter.  Bring a pack of diapers if you like.   We will be grilling out chicken, burgers and hotdogs after the 5:30 workout.   Bring a side dish to share and a beverage of your choice for yourself.  

Warm Up / Mobility:   2 Rounds

Minute 1 - 8/6 Cal Bike

Minute 2 - 3 Burpee + 10 Jumping Squats

Minute 3- 10 KBS

Strength:  8 Rounds

Minute 1 - 6 Pushups

Minute 2 - 6 Pullups

Minute 3 - 6 Upsidedown KB S2OH

All movements are done with tempo of 3 seconds up and 3 seconds down - will take 36 seconds at each station

WOD

21 - 15 - 9

S2OH (95/65)

Box Jumps

Pullups

*Extra Credit - S2OH 115/75 + Box Jumpovers + C2B Pullups

Extra Credit

3 x 12 Strict T2B

Extra Credit Strict Medball T2B

HITTuesday

Tabata for Max Reps/Cal

Bike Cals

Sit-ups

Ski Cals

KBS

Row Cals

Jumping Lunges

*Record total reps for each movement

*1 min transition between each movement

 

CrossFit Heights