FRIDAY 29 JUNE 2018
HERO WOD FRIDAY
‘ADAM’
5 RFT
7 C2B PULL UP
14 KETTLEBELL SWING (24/32)
21 WALL BALL SHOT (6/9)
SATURDAY 30 JUNE 2018
CROSSFIT RESPLENDENT ANNUAL MURPH MEMORIAL WOD AND BBQ
0930 ATHLETE BRIEFING AND WARM UP
1000 START
1200 END
1200 BBQ START
1500 BBQ END
SUNDAY 01 JULY 2018
OPEN GYM 1200-1400
TUESDAY 19 JUNE 2018
19/06/18
5RFT
5 DEADLIFT (35/50)
5 HANG POWER CLEAN5
5 FRONT SQUAT
5 PUSH PRESS
5 BACK SQUAT
8 MIN TIME CAP
THURSDAY 21 JUNE 2018
21/06/18 OPEN GYM: SKILLS STRENGTH MOBILITY CATCH UP AEROBIC: 2 ROUNDS 4000M ROW FOR TIME (6 MINS REST BETWEEN ROUNDS) ENDURANCE: 15 MIN AMRAP 15 WALL BALL SHOT (8/10) 5 HSPU 1 LEGLESS ROPE CLIMB (20FT) REST 5 MIN 3 RFT 10 DEADLIFT (87.5/125) 50 DOUBLE UNDERS REST 5 MIN 30-20-10 PULL UP PUSH PRESS…
FRIDAY 22 JUNE 2018
22/06/18
HERO WOD FRIDAY
‘FELIX THE CAT’
6 RFT
9 BURPEE
9 BOX JUMP (20/24)
9 PULL UP
9 THRUSTER (20/40)
9 TTB
(WEIGHTED VEST IS OPTIONAL)
SATURDAY 23 JUNE 2018
23/06/18
TEAM WOD
IN TEAMS COMPLETE:
30 MIN AMRAP
200 CAL AAB
100 WALL BALL SHOT (8/10)
50 POWER SNATCH (25/35)
25 BURPEE BOX JUMP OVER (20/24)
SUNDAY 24 JUNE 2018
OPEN GYM 1200-1400