WOD – June 17, 2014

Mark your calendars: Saturday, June 21st we will have 2 teams competing at the Summer Throwdown at CrossFit Triton in Wallingford.  Let’s make sure we show Mark, Steve, Ashley and Chloe our support by being in the crowd and cheering them on!  The more the merrier…so plan ahead!

Come out and run the Glorious Gallop 5k July 11th.  Registration sheets are on the desk at the gym.

As the weather warms up and the sweat flows, please remember to wipe down the floor and any equipment prior to leaving the gym!  We do our best to keep the gym clean, but we need your help.  We have purchased disinfectant wipes and have disinfectant simple green in squirt bottles.  Many thanks in advance for your help!

 

WOD

Review front squat; then work up to 80% of 1RM.  Once you find 80% of your 1RM front squat, perform max reps at that weight.

then

 ”Fruit Loops”

3 rounds for time:

10 squat cleans

20 box jumps

L3 = 155/115

L2 = 135/95

L1 = 95/55

 

 

OTHER

Save time and eat healthy by ordering from Cross Cuisines!  They are now delivering their gourmet Paleo food to the gym!  Please click on their link on our homepage to place an order.  Order by 5:00 p.m. Saturday for Monday delivery and 5:00 p.m. Monday for Wednesday delivery.  Make sure you select our gym for the delivery location.  Let us know if you have any questions!

157 Thoughts on “WOD – June 17, 2014

  1. Kevin K. on June 17, 2014 at 8:23 pm said:

    9:08. Got thru 1.5rds at 115, then dropped to L1 (95#). Mostly step-ups.

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