WOD: Monday

WODs July 12, 2015

A. Pause Front Squat + Front Squat (week 1)
*Pause for 2 seconds at the bottom of the first rep before standing up followed by a regular front squat.
*Use 5-7 sets to work to your max for the day.

B. 21-15-9 reps of:
Back Squat (out of racks)
Push-ups (x 2)
*10 min. cut off.
*Go as heavy as the cut off will allow.

*Well done to everyone who participated in the throw down at CrossFit Logic on the weekend, especially to Luka and Mitch who came second. Also a big thanks to the Coastal crew who came along to support – we really appreciate your efforts.

chris

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WOD: Friday

Numbers are getting low coming into Christmas – let’s let the 5.00am crew come up with the WOD (with instructors approval of course) to see if we can fire a few of you guys up to come in and train. Cool video.