WOD - Wednesday, 6.10.2015

Melbel #dying

Melbel #dying

Summer 2015 Event Schedule!!

Starting Saturday June 20th and for the following 2 weeks we will be doing our own version of the 2007 CrossFit Games!!!

The 2015 Active Life Games

Event #1 Saturday June 20th 
CrossFit Total (1RM: Back Squat/ Shoulder Press/ Deadlift)

Event #2 Saturday June 27th Jimi Gubelli 5km race

(There is still time to sign up for the race at the desk in the gym.  Registration is $25.00 and will be collected this week)

Event #3 Saturday July 4th -  For time:  1000m row then 5 Rounds of 25 pull ups, 7 Push Jerks (135/95#).

We will rank everyone performance for each event as well as a final rank for those who do all 3 events to crown the Overall 2015 Active Life Games Champion


Starting July 11th and for the following 7 weeks we will be doing a Fit for Summer Team Challenge.  This will be similar to the Team Challenge from last year.  We will have 4 different teams with Team Coaches who will help motivate and lead your TEAM to a successful finish.  The best team will be crowned Winner!!!

If you are interested in being on team sign up at the desk, entry fee will be $20.00.

More information to follow.


Run 400m
5 Kossacks with 5 second hold (each leg)
5 Elbow to Instep w/rotation
20 Single Leg Toe Touches

With an empty bar:

2 sets:
10 Goodmornings+10 Jumping Squats

8x2 Dynamic Back Squats@60-65% of 1RM

*30 seconds rest between sets

3x6 Romanian Deadlifts @ 55% of 1RM Deadlift

Run 800m
8 Rope Climbs
8 Thrusters (115/75)
Run 400m
4 Rope Climbs
4 Thrusters (135/95)
Run 200m
2 Rope Climbs
2 Thrusters (185/115)

3x1 minute Banded Ankle Distraction (each leg)
3x10 Weighted Step Ups (each leg)

Klokov hitting a 423lb thruster

10m KB OH walk on each arm, 10 KB swings, 20m goblet KB walking lunge, 10 KB swings, 12 KB squat push out, 10 KB swings

3 rounds of 12 dips,12 ring rows, 12 hollow rocks, 6 candle sticks

Run 200m, 20 Toes 2 bar, Run 200m, 20 Burpees, Run 200m, 20 Kb Swings (53/35), Run 200m, 20 sit ups,