Monday June 13, 2016

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(Laurel is always such a hard worker when she is at CrossFit Julia.  During the summers, she is here with us, and during the fall and winter up in fort collins.  She always has a great attitude and works hard to get better and better everyday!)

Register for Classes on Mindbody and Post Scores to Whiteboard

WOD prep:

Watch this video to see the movement for the day.  We will not catch it off the bounce.  We will let it hit the floor and then pick it up from there.  Focus on good mechanics and really turning your body and squaring up your shoulders.

Level 2 WOD:

Every 2 minutes on the 2 minute for 14 minutes or 7 rounds completed:

4 Ground to Overhead Anyhow (155,105)

5 Chest to Bar Pull-ups

6 Lateral Ball Slams (see video below, we will not catch it off the bounce.  Just throw it down, let it settle, pick up and do other side… L+R=2, 30,20)

**If you fail a round, take the next round off and then start up again at the top of the next round. You must complete 7 rounds.  If you take longer than 14 minutes, report your total time to completion.

 

Level 1 WOD:

Every 2 minutes on the 2 minute for 14 minutes or 7 rounds completed:

4 Ground to Overhead Anyhow (95,65)

5 Green Band STRICT Pull-ups

6 Lateral Ball Slams (see video below, we will not catch it off the bounce.  Just throw it down, let it settle, pick up and do other side… L+R=2, 30,20)

**If you fail a round, take the next round off and then start up again at the top of the next round. You must complete 7 rounds.  If you take longer than 14 minutes, report your total time to completion.

POST WOD: MANDATORY CORE WOD

Level 2 MODs:

MOD 1: GTOA (135,95)

MOD 2: GTOA (115,75), Chin Over Pull-ups

Level 1 MODs:

MOD 1: GTOA (75,55), Med. Band Strict Pull-ups

MOD 2: GTOA (65,45), Ring Rows