We have a great week for you WildFire!
Our 2nd Kids/tweens session is starting this week and we have a few spots left. Here is the link to get signed up for that!
Tues/Thurs
9:30am ages 5-8
10:30am ages 9-12
Our Summer Swolestice In-house partner competition is taking place July 26th 5:30pm-8:30pm
Partners are M/M or F/F
Divisions Scaled, Intermediate and RX
Sign up in Events in your Push Press app or here through this link.
Monday
Partner Workout
3 rounds for time of:
30 Shoulder-to-Overheads, 135/95 lbs
60 Walking Lunges
90 Double Unders
Complete in teams of 2.
- Partners trade off as needed with one partner working at a time.
Tuesday
WOD:
3 rounds, 1 min per station, for max reps of:
Alternating Dumbbell Snatch, 70/50 lbs
Toes-to-bar
Air Bike Calorie
Rest 1 min
Rotate immediately to the next station every 1 min,the clock does not stop or reset between stations.
Skill/Strength: For quality:
10 L/10 R Turkish Get-ups, pick load
Wednesday
Heavy Day: Back Squat 5-5-5-5-5
Thursday
Strength/Skill: 3 Hang Power Cleans, pick load
Every 1 min for 6 mins.
WOD:
3 rounds for time of:
30 Hang Power Cleans, 115/75 lbs
30 Bar Facing Burpees
Friday
WOD: CrossFit Benchmark "Mary"
Complete as many rounds as possible in 20 mins of:
5 Handstand Push-ups
10 Alternating Single Leg Squats
15 Pull-ups
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