8.17.17 WOD

Skill/Strength:
2x1000m Row

*Score = average time.

WOD:
5 Rounds of:
20 Burpees
20 Sit-to-Stands*

*Sit-up to stand-up. Each rep begins with shoulders on the ground and ends with full knee and hip extension. Crossing legs and using your hands to push/pull yourself up is considered a modification.

8.16.17 WOD

Skill/Strength:
6 Rounds of:
:30 Double-Unders
:30 Rest

*Score = lowest # of double-unders/round.

WOD:
21-15-9 Reps of:
Hang Power Snatch – 95/65
Chest-to-Bar Pull-Ups
400m Run

8.15.17 WOD

Skill/Strength:
5×3 1 1/4 Back Squat

WOD:
40/30 Calorie Bike
60 Wall Ball – 20/14

8.14.17 WOD

***Saturday Schedule Update***
This Saturday, CrossFit Pearl District will be hosting the annual Harvell WOD during our regular Saturday morning classes (8am and 9:30am). We’ll post more details about the event later this week, but we hope you all can make it!

WOD:
10 Rounds of:
10 Deadlifts – 155/105
15 Push-Ups

*20 minute time cap.

8.12.17 WOD

***Sunday Open Gym***
Open gym from 9:00am to 11:00am!

Team WOD (Teams of 2):
AMRAP in 20 Minutes of:
10 Goblet Squats – 53/35
10 Pull-Ups
10 Box Jumps – 24/20

-One partner works at a time.
-Partners alternate after each movement.

8.11.17 WOD

Skill/Strength:
Accumulate 5 Minutes in a (Weighted) Plank Position

and

Accumulate 10 Minutes of Shoulder Mobility

WOD:
4 Rounds of:
400m Run
25 Double DB Push-Jerk* – 50/35

*Shoulder-to-Overhead.

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