WODs for the week 7-23-18 to 7-28-18
This week classes will be on our normal schedule. If you sign up for a class a trainer will show up too. Next week will be different, however. On Monday, July 30th classes will be our normally scheduled classes, including the last day of CrossFit Kids. Then, Tuesday, July 31st thru the next Monday, August 6th there will be a group of “door openers”. I have arranged for people to come in for you at 5am, 8am, 4pm, 5pm and 6pm. There will be no 6am or 7am classes for that time only. The door openers will all have access to the sign-up list and will come only if someone has signed up. If something happens that you can’t make it to the class you signed up for, you should call/text them as soon as you know you aren’t going to make it. There will be a list on the white board with their numbers that you should make sure you have accessible.
This week we have another birthday wod! Kristy’s birthday was last week but we are “celebrating” with her this week. Hope it turns out to be as fun as it looks on paper.
MONDAY 7-23-18 For time: 1 K Row 800 M Run 1 K Row 1 Mile Bike 1 K Row TUESDAY 7-24-18 Kristy's B-Day WOD (7-17-80) For time: 3 Rounds of: 7 Tire Flips 17 Sledge Hammers 1 Rope Climb 38 Squats 7 Handstand Push-ups 17 Wall Balls (20,14) then: 800 Meter Run WEDNESDAY 7-25-18 Strength WOD: Deadlift then: "Erin" 5 Rounds for time: 15 DB Split Cleans (40,25) 21 Pull-ups THURSDAY 7-26-18 7 Rounds NOT FOR TIME: 15 Hip and Back Extensions 3 Muscle-ups FRIDAY 7-27-18 Strength WOD: Back Squat then: Death by: Back Squat @ 50% of work weight SATURDAY 7-28-18 Open Gym from 8 to 10am