Thursday, March 8th 2018


Back squat

WOD – “Midline rush”

4 rounds for time
30 Wall balls (20/14)
90 DU
30 Sit ups (GHDSU rx+)

WOD Brief

High heart rate

Midline density

Core and oblique engagement

That is the aim for today’s WOD. Aim for these wall balls to go unbroken, it’ll be a push at the beginning and may fall to two sets, but FIGHT! We have programmed various wall ball and similar movements these past few months to build up our abilities, so lets test the waters.

Double unders are a big block and should be a chance to regain your breath and composure. If you are working on double unders and can hit a couple at a time – go for :90-:120 seconds max attempts per round. If you go single unders, go for speed!!

The sit-ups can be done with an abmat or GHD if you are feeling on fire. Shoulders touch the ground and then shoulders pass the hip plane to count as a good rep.

Today’s training is designed to give our joints a day to recover without a day of pulling from the ground. We will be hitting the barbell hard with a lot of pulls from the floor, so take advantage of the cycle this week and hit the priorities of the day.

 Box Brief

The CrossFit OPEN Saturday night lights is coming!!
  • 18.3 Saturday March 10th time 5:30-8pm

Nutrition Program is ongoing at this time – if you are interested in leaning out, this is your program. Free weeks are still remaining to get you started, no commitment.

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