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WOD 6.18.12
By cynthiabrown | June 18, 2012
Scott passing the marble test!
A. Strength: Over Head Squats
1-1-1-1-1-1-1
*20 Minute time limit
B. AMRAP 5
1-5 Ladders of Unbroken Pull Ups
L1 Weighted Pull Ups
L2 BW Pull Ups
L3 Negatives
L4 Strict Ring Rows
*complete 1 rep and drop, then 2 UB reps and drop, 3 UB reps and drop, 4 UB reps and drop, 5 UB reps and drop= 1 set
Start back over again at 1 rep and do as many sets of the 1-5 ladder as possible in the 5 minutes.
C. 5 sets of the following complex
3 Clean Pulls (Hips, Toes, Shrug)
2 Hang Power Cleans (focus on fast elbows)
1 High Hang Squat Cleans (focus on fast drop)
* increase weight each set as long as technique is solid.
*not for time
Tonight’s Line Up
5 PM CF Kids
5:30 CF
6:30 CF/CFm/CF Foundations
Reminders:
Cynergy Summer Social this Friday night at 6 PM
275 Spring Street Rockland, MA
BYOB and BYOPaleo snacks!
There will be salads and grilled chicken platters from Bella’s and a roaring fire pit on the back deck!
We will also have the opportunity to break in their new bar!
Time to have a little fun Outside the Box!
Kettlebell Class June 30th at 10 AM
with CF KB Certified Instructor Coach Cuozzo
Review technique, learn some new movements and perfect your form. This class is perfect for ALL of our members.
CrossFit Kids Summer Schedule
We will be doing 3 week sessions for the CF Kids classes in July and August.
Class will be one hour in length instead of 30 min and run at 10 to 11 Mon-Wed-Fri mornings.
July
7/2, 7/4, 7/6
7/16, 7/18, 7/20
7/23, 7/25, 7/27
August
7/30, 8/1, 8/3
8/13, 8/15, 8/17
8/20, 8/22, 8/24
Topics: Cynergy Central | No Comments »