Tuesday Split Jerks and Team WOD!
Read about CrossFit Community and related thoughts in Words of the Week.
Amplify Appreciation Month
- Tuesday - 80's day! Let's have fun and wear some 80's gear. Rock clothes, short shorts, head bands, jean shorts... anything from the 80's.
- Wednesday - RxBar, FitAid and Progenex give aways throughout the day. Make it in!
- Thursday - More give aways! Progenex, RxBar and Amplify shirts.
- Friday - BBQ after the 6:30 WOD.
- Saturday - Bring a friend or family member for a Team WOD.
TUESDAY Strength Split Jerk [wmv][mov] Every 45 seconds for 6 sets complete 2 Split Jerks at 80-85% of 1repmax. Reps are at 0:00 - 0:45 - 1:30 - 2:15 - 3:00 - 3:45.
Condtioning Team WOD 10 Minute Row for Total Meters - Team of 2: Row 500m each - Team of 3: Row 400m each - Team of 4: Row 300m each
Rest 2 minutes
5 minute sled drag for total distance. 35 yard relay at #135/95.
Rest 2 minutes
Run 1200 meters for time
Split Jerk Technique