CrossFitRapture

***If you pay on the 1st, membership fees are due. Please pay on time. See you guys tomorrow!!!

WARMUP

400 Meter Run

Free Stretch

WOD

"Shut Up and WOD"

5 Rounds

10 Pullups

20 Burpees

30 Situps

40 Barbell Push Press

50 Air Squats

***Shane, Anthony, Beth and Dana killin it at the Europa Hartford Throwdown yesterday. We took 9th place overall!!! Great job guys!!!

WARMUP

2 Rounds

10 Barbell Hang Power Cleans

10 Jumping Squats

10 Abmat Situps

WOD

"Wittman"

7 Rounds

15 Kettlebell Swings (53# / 35#)

15 Power Cleans (95# / 65#)

15 Box Jumps (24# / 20#)

***Keep working hard and maybe one day you'll be as strong as her…

WARMUP

3 Rounds

10 Parallette Dips

10 Barbell Front Squats

10 Supermans

WOD

18 Minute AMRAP

5 Deadlifts (225# / 135#)

10 Ring Dips

15 Air Squats

***THE GAMES ARE COMING!!!***

There will be a 7am tomorrow morning.. Hours then will resume as usual…if you're coming at 7am please be on time!!

WARMUP

3 Minutes of Double Under Practice

Free Stretch

WOD

Mainsite WOD: 120612

Run 1 Mile

150 Double Under

50 Burpees

Run 800 Meters

100 Double Unders

35 Burpees

Run 400 Meters

50 Double Unders

20 Burpees

***You guys can thank Coach Brad Ley for bugging me to post this WOD since the day it was posted on the mainsite…

***Remember if a WOD scares you, you should probably show up!!!

***Lock down those double unders!!!