Announcements

Friday, Aug 25th – Summer Series Week 3!
Sunday, Aug 27th – Adaptive Nutrition Seminar

Endurance

TBA

CrossFit

Gymnastics

Peg Board

Recommend for Advanced/Competitor groups to do this after the WOD. Beginners and Intermediate before the WOD.

Beginner: 10×3 Strict Pullups/Chin Ups – alternate each round (banded if needed)
Intermediate: 5×5 pullups on pegs
then practice going up 2 holes and then down 2 holes
Advanced:
Up 2 holes and then down 2 holes
If successful, proceed to 3+3, 4+4, etc
Competitor: As a team of 3, AMRAP 6 – Max Peg Board Climbs

WOD
With a partner, alternate full rounds
2 rounds each
60 heavy jump rope
30 Wall Balls 20/14#
then
2 rounds each
20/15 Cal Bike
50′ DB Lunges, 50s/35s

Beginner: 100 Regular Jump Rope; 14# to 10’/10# to 9′; 14/10 Cal Bike; 20s/10s lunge
Intermediate: 35s/20s lunge
Advanced: Rx
Competitor: 30/20# Wall Balls

Competition Class

4 Sets:
Max Reps Weighted Dip
Max Reps Dip
* Performed as a drop set, aim for 8-10 at each loading
*2 min Rest between sets

10 Rounds
Row 200m
10 Toes to Bar