June 2014

Main – CrossFit

Metcon (Time)

“147 EH!” Teams of Two complete: 147 Wall Ball shots 147m Farmer’s Walk (with KBs, DB’s) 147 KB Swings 147m Lunge Walk 147 Pull-Ups 1470m run * * (1 mile run mark Laurel St and Back on way back cut in front of building = 1470m)

Main – CrossFit

Nasty Girls (Time)

3 Rounds for time of: 50 Air Squats 7 Muscle-ups 10 Hang Power Cleans, 135# / 95#

Main – CrossFit

Metcon (Time)

50,40,30,20,10. Situps and double under. 5 Burbees EMOM

Announcements

This is the final warning to add your credit card or banking info into Wodify. If you do not enter it you will not be able to reserve a class. Entering your payment information is easy! 1. Log into Wodify http://www.wodify.com/ 2. Click MY INFO in the top right 3. Click PAYMENT INFO on the left sidebar 4. Click ADD PAYMENT METHOD

Main – Performance 101

Announcements

This is the final warning to add your credit card or banking info into Wodify. If you do not enter it you will not be able to reserve a class. Entering your payment information is easy! 1. Log into Wodify http://www.wodify.com/ 2. Click MY INFO in the top right 3. Click PAYMENT INFO on the left sidebar 4. Click ADD PAYMENT METHOD

Main – CrossFit

Strength

WOD

Metcon (Time)

Abi and Hope’s partner WOD 1 Partner does a 150m Farmers carry while the other works on the chipper 80 Thrusters (115/75) 160 Abmat Situps 120 Pushups 200 Double Unders 80 Back Squats (115/75), from the ground