Wednesday, July 12th


What CrossFitters Can Learn from Bodybuilding -BarBend

Performance is in red, Competition is in blue, Links are in green

A) Every 2 minutes, for 12 minutes:
Station 1: Sumo Deadlift x 5 reps
Station 2:  Hanging Knee Raise x 25 seconds accumulated

B) For Time
400-meter Run
20 Burpee box jump overs 24/20
800-meter Run
10 Burpee box jump overs 24/20
1200-meter Run
5 Burpee box jump overs 24/20

Come ready to suck serious wind on this today. It’s bound to be a breather and suffering is always better with more people…

A) 3 sets of:
Sumo Deadlift x 5 with 85% 1RM
On the final set only perform Max Reps
rest 2-3 minutes

B) For Time
400-meter Run
30 Burpee box jump overs 24/20
800-meter Run
20 Burpee box jump overs 24/20
1600-meter Run
10 Burpee box jump overs 24/20

Come ready to suck serious wind on this today. It’s bound to be a breather and suffering is always better with more people…

Phone: 360-219-7173
2020 Borst Ave., Unit 2 Centralia, WA 98531